Comparing Nutrients in 14 ounces Extra Sweet Pineapple VS Clementines

Macros Ratio

	Protein	Fat	Carbs
Extra Sweet Pineapple	4%	2%	94%
Clementines	6%	3%	91%

Macro Nutrients

	Extra Sweet Pineapple	Clementines	Recommended Dietary Allowance
Energy	6.98% 202kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	36.7% 47.7g	130g per day for Men 19-50 years
Sugars	56.5% 41g	50.3% 36.4g	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	11.8% 8.53g	8.98% 6.5g	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	% 6.75g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 25.7g	% 23.7g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Clementines	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	15.8% 2.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	23% 0.3mg	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	19% 75.4μg	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	249% 224mg	215% 194mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Clementines	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	19% 0.17mg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	4.54% 31.8mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.2% 340g	9.3% 344g	3700g per day for Men 19-50 years

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

• Raw Extra Sweet Pineapple has 1.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Clementines.
• While Raw Clementines contain 1.3 times more Vitamin B3, 1.3 times more Vitamin B9 and 10 times more Vitamin E than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Raw Clementines have similar amounts of Vitamin B1, Vitamin B2 and Vitamin C per 14 oz.
• Both Raw Extra Sweet Pineapple as well as Raw Clementines have insufficient amounts of Vitamin D and Vitamin K in 14 oz.

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

• Raw Extra Sweet Pineapple has 2.6 times more Copper, 2 times more Iron, 35.6 times more Manganese and 2 times more Zinc than Raw Clementines.
• While Raw Clementines contain 2.3 times more Calcium, 2.6 times more Phosphorus and 1.6 times more Potassium than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Raw Clementines have similar amounts of Magnesium and Water per 14 oz.
• Both Raw Extra Sweet Pineapple as well as Raw Clementines have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Extra Sweet Pineapple has 1.3 times more Fructose than Raw Clementines.
• While Raw Clementines contain 1.6 times more Protein than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Raw Clementines have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 14 oz.
• Both Raw Extra Sweet Pineapple as well as Raw Clementines have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.