Comparing Nutrients in 14 ounces Pineapple, canned, juice pack, drained VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Pineapple, canned, juice pack, drained	3%	2%	95%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Pineapple, canned, juice pack, drained	Valencia Oranges	Recommended Dietary Allowance
Energy	8.2% 238kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.8g	36.3% 47g	130g per day for Men 19-50 years
Sugars	78% 56.6g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	26% 9.92g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Pineapple, canned, juice pack, drained	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.7% 0.4mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.04% 1.13mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	19.2% 0.25mg	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	4.96% 20μg	38.7% 155μg	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	41.5% 37.3mg	214% 192mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple, canned, juice pack, drained	Valencia Oranges	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	16.3% 0.15mg	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	14% 1.1mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	3.97% 0.091mg	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	3.97% 27.8mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	8.96% 331g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pineapple, canned, juice pack, drained vs Valencia Oranges:

• Raw Valencia Oranges contain 4 times more Vitamin A, 1.9 times more Vitamin B2, 7.8 times more Vitamin B9 and 5.2 times more Vitamin C than Pineapple, canned, juice pack, drained.
• Both Pineapple, canned, juice pack, drained and Raw Valencia Oranges have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 14 oz.
• Both Pineapple, canned, juice pack, drained as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pineapple, canned, juice pack, drained vs Valencia Oranges:

• Pineapple, canned, juice pack, drained has 2.9 times more Copper, 3.1 times more Iron and 1.5 times more Magnesium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.5 times more Calcium, 2.4 times more Phosphorus and 1.4 times more Potassium than Pineapple, canned, juice pack, drained.
• Both Pineapple, canned, juice pack, drained and Raw Valencia Oranges have similar amounts of Water per 14 oz.
• Both Pineapple, canned, juice pack, drained as well as Raw Valencia Oranges have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pineapple, canned, juice pack, drained has 1.2 times more Energy and 1.3 times more Carbohydrate than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Fiber and 2 times more Protein than Pineapple, canned, juice pack, drained.
• Both Pineapple, canned, juice pack, drained and Raw Valencia Oranges have similar amounts of Omega 3 per 14 oz.
• Both Pineapple, canned, juice pack, drained as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.