Comparing Nutrients in 14 ounces Traditional Pineapple VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Traditional Pineapple	4%	2%	94%
Oranges	7%	2%	91%

Macro Nutrients

	Traditional Pineapple	Oranges	Recommended Dietary Allowance
Energy	6.16% 179kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	NA	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	36% 46.6g	130g per day for Men 19-50 years
Sugars	45.4% 33g	51% 37g	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	10.6% 7.7g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 18.2g	NA	g per day for Men 19-50 years
Fiber	NA	25% 9.53g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Traditional Pineapple	Oranges	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	18.3% 0.24mg	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	11% 43.7μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	74.5% 67mg	235% 211mg	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	NA	4.76% 0.71mg	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

	Traditional Pineapple	Oranges	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	20% 0.18mg	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	12.4% 0.99mg	4.96% 0.4mg	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	275% 6.32mg	4.3% 0.099mg	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	5.1% 35.7mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.36% 346g	9.3% 344g	3700g per day for Men 19-50 years

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

• Traditional Raw Pineapple has 1.7 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 3.7 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B5, 2.7 times more Vitamin B9 and 3.1 times more Vitamin C than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Raw Oranges have similar amounts of Vitamin B1 per 14 oz.
• Both Traditional Raw Pineapple as well as Raw Oranges have insufficient amounts of Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Traditional Pineapple vs Oranges:

• Traditional Raw Pineapple has 1.8 times more Copper, 2.5 times more Iron and 63.7 times more Manganese than Raw Oranges.
• While Raw Oranges contain 3.1 times more Calcium, 1.6 times more Phosphorus and 1.4 times more Potassium than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Raw Oranges have similar amounts of Magnesium and Water per 14 oz.
• Both Traditional Raw Pineapple as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

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