Comparing Nutrients in 14 ounces Oranges VS Extra Sweet Pineapple

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Extra Sweet Pineapple	4%	2%	94%

Macro Nutrients

	Oranges	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	6.43% 187kcal	6.98% 202kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	NA	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	51% 37g	56.5% 41g	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	11.8% 8.53g	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	% 6.75g	g per day for Men 19-50 years
Sucrose	NA	% 25.7g	g per day for Men 19-50 years
Fiber	25% 9.53g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	3.76% 2.1g	56g per day for Men 19-50 years

Vitamins

	Oranges	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	35% 0.45mg	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	29.8% 119μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	249% 224mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	16% 159mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	50% 0.45mg	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	4.96% 0.4mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	141% 3.25mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.94% 55.6mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.2% 340g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Extra Sweet Pineapple:

• Raw Oranges have 3.7 times more Vitamin A, 1.2 times more Vitamin B2, 1.6 times more Vitamin B9 and 9 times more Vitamin E than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 1.8 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges and Raw Extra Sweet Pineapple have similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per 14 oz.
• Both Raw Oranges as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Extra Sweet Pineapple:

• Raw Oranges have 3.1 times more Calcium, 1.8 times more Phosphorus and 1.7 times more Potassium than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 2.5 times more Copper, 2.8 times more Iron, 32.7 times more Manganese and 1.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Extra Sweet Pineapple have similar amounts of Magnesium and Water per 14 oz.
• Both Raw Oranges as well as Raw Extra Sweet Pineapple have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.7 times more Fiber and 1.8 times more Protein than Raw Extra Sweet Pineapple.
• Both Raw Oranges and Raw Extra Sweet Pineapple have similar amounts of Energy, Carbohydrate and Sugars per 14 oz.
• Both Raw Oranges as well as Raw Extra Sweet Pineapple have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.