Super Summer Breakfast, Pineapple & Watermelon

One of our Shabbat guests brought us a perfectly ripe pineapple. I served most of it at the meal, and it was enjoyed by all.  This morning I cut off a bit to have as part of my breakfast.

As proof of its ripeness it was very easy to cut, and I enjoyed eating the "inside" of the peel. I added some watermelon and then sesame paste for protein. 

To be honest, I was very curious about the relative calorie counts and nutritional benefits of those two summer fruits. I knew already that watermelon is surprisingly low in calories, but I knew nothing about pineapples. 

Pineapple, raw

Nutritional value per 100 g (3.5 oz)
Energy	209 kJ (50 kcal)
Carbohydrates	13.12 g
Sugars	9.85 g
Dietary fiber	1.4 g
Fat	0.12 g
Protein	0.54 g
Vitamins	Quantity%DV†
Thiamine (B1)	7% 0.079 mg
Riboflavin (B2)	3% 0.032 mg
Niacin (B3)	3% 0.5 mg
Pantothenic acid (B5)	4% 0.213 mg
Vitamin B6	9% 0.112 mg
Folate (B9)	5% 18 μg
Choline	1% 5.5 mg
Vitamin C	58% 47.8 mg
Minerals	Quantity%DV†
Calcium	1% 13 mg
Iron	2% 0.29 mg
Magnesium	3% 12 mg
Manganese	44% 0.927 mg
Phosphorus	1% 8 mg
Potassium	2% 109 mg
Sodium	0% 1 mg
Zinc	1% 0.12 mg
Other constituents	Quantity
Water	86.00 g

Watermelon flesh, raw

Nutritional value per 100 g (3.5 oz)
Energy	127 kJ (30 kcal)
Carbohydrates	7.55 g
Sugars	6.2 g
Dietary fiber	0.4 g
Fat	0.15 g
Protein	0.61 g
Vitamins	Quantity%DV†
Vitamin A equiv. beta-Carotene	4% 28 μg 3% 303 μg
Thiamine (B1)	3% 0.033 mg
Riboflavin (B2)	2% 0.021 mg
Niacin (B3)	1% 0.178 mg
Pantothenic acid (B5)	4% 0.221 mg
Vitamin B6	3% 0.045 mg
Choline	1% 4.1 mg
Vitamin C	10% 8.1 mg
Minerals	Quantity%DV†
Calcium	1% 7 mg
Iron	2% 0.24 mg
Magnesium	3% 10 mg
Manganese	2% 0.038 mg
Phosphorus	2% 11 mg
Potassium	2% 112 mg
Sodium	0% 1 mg
Zinc	1% 0.1 mg
Other constituents	Quantity
Water	91.45 g
Lycopene	4532 μg

While I'm at it I'll add the nutritional information about sesame paste:

Sesame Paste (Sesame Butter Made From Whole Seeds)

Nutrition Facts Serving Size 1 tbsp Amount Per Serving Calories 95   % Daily Values* Total Fat 8.6g 11% Saturated Fat 1.205g 6% Trans Fat - Polyunsaturated Fat 3.77g Monounsaturated Fat 3.248g Cholesterol 0mg 0% Sodium 18mg 1% Total Carbohydrate 3.39g 1% Dietary Fiber 1.5g 5% Sugars 0.08g Protein 2.72g Vitamin D - Calcium 68mg 5% Iron 1.43mg 8% Potassium 66mg 1% Vitamin A 0mcg 0% Vitamin C 0mg 0% * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.