Comparing Nutrients in 100 calories Oranges with Peel VS Pineapple

Weight per 100 calories

• Oranges with Peel: 159g
• Pineapple: 200g

Oranges with Peel have 1.3 times more energy per 100g than Pineapple. It has low energy density when compared to other foods. Raw Pineapple having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or Pineapple?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pineapple	4%	2%	94%

Macro Nutrients

	Oranges with Peel	Pineapple	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	20% 26.2g	130g per day for Men 19-50 years
Sugars	NA	27% 19.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	5.85% 4.24g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 3.46g	g per day for Men 19-50 years
Sucrose	NA	% 12g	g per day for Men 19-50 years
Fiber	18.8% 7.14g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	1.93% 1.08g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pineapple	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	4.92% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	9% 36μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	125% 113mg	106% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pineapple	Recommended Dietary Allowance
Calcium	11% 111mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16% 1.27mg	7.25% 0.58mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	NA	80.6% 1.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5% 35mg	2.3% 16mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.53% 131g	4.65% 172g	3700g per day for Men 19-50 years

Oranges With Peel VS Pineapple Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Pineapple?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Pineapple:

• 100 calories of Oranges with Peel have 3.4 times more Vitamin A, 1.2 times more Vitamin B2, 1.2 times more Vitamin B5 and 1.3 times more Vitamin B9 than Pineapple.
• While 100 kcal of Raw Pineapple contain 1.3 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Pineapple provide similar amounts of Vitamin B1 and Vitamin C per 100 calories.
• 100 calories of Pineapple have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Pineapple have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Pineapple:

• 100 calories of Oranges with Peel have 4.3 times more Calcium, 2.2 times more Iron, 2.2 times more Phosphorus, 1.4 times more Potassium and 5.6 times more Selenium than Pineapple.
• While 100 kcal of Raw Pineapple contain 2.4 times more Copper, 1.4 times more Zinc and 1.3 times more Water than Raw Oranges with Peel .
• Both Oranges with Peel and Pineapple contain similar levels of Magnesium per 100 calories.
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc
• 100 calories of Pineapple lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 2.6 times more Fiber and 1.9 times more Protein than Pineapple.
• While 100 kcal of Raw Pineapple contain 1.3 times more Omega 3 than Raw Oranges with Peel .
• Both Oranges with Peel and Pineapple offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 3
• 100 calories of Pineapple provide inadequate amounts of Protein
• Both Raw Oranges with Peel as well as Raw Pineapple provide inadequate amounts of Omega 6 in 100 calories.