Comparing Nutrients in 1 kilogram Oranges VS Pineapple, canned, juice pack, drained

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Pineapple, canned, juice pack, drained	3%	2%	95%

Macro Nutrients

	Oranges	Pineapple, canned, juice pack, drained	Recommended Dietary Allowance
Energy	16.2% 470kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.25% 0.08g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	120% 156g	130g per day for Men 19-50 years
Sugars	129% 94g	197% 143g	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	63% 24g	34.2% 13g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Oranges	Pineapple, canned, juice pack, drained	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	17.8% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	57.7% 0.75mg	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	75% 300μg	12.5% 50μg	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	591% 532mg	104% 94mg	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	12% 1.8mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Pineapple, canned, juice pack, drained	Recommended Dietary Allowance
Calcium	40% 400mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	119% 1.07mg	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	12.5% 1mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	NA	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	20% 140mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	23.4% 868g	22.6% 835g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Pineapple, canned, juice pack, drained:

• Raw Oranges have 3.7 times more Vitamin A, 1.9 times more Vitamin B2, 6 times more Vitamin B9, 5.7 times more Vitamin C and 9 times more Vitamin E than Pineapple, canned, juice pack, drained.
• Both Raw Oranges and Pineapple, canned, juice pack, drained have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 1 kg.
• Both Raw Oranges as well as Pineapple, canned, juice pack, drained have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Pineapple, canned, juice pack, drained:

• Raw Oranges have 2.5 times more Calcium, 2 times more Phosphorus and 1.5 times more Potassium than Pineapple, canned, juice pack, drained.
• While Pineapple, canned, juice pack, drained contains 2.4 times more Copper, 2.8 times more Iron and 1.5 times more Magnesium than Raw Oranges.
• Both Raw Oranges and Pineapple, canned, juice pack, drained have similar amounts of Water per 1 kg.
• Both Raw Oranges as well as Pineapple, canned, juice pack, drained have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.8 times more Fiber and 1.8 times more Protein than Pineapple, canned, juice pack, drained.
• While Pineapple, canned, juice pack, drained contains 1.3 times more Energy, 2.4 times more Omega 3, 1.3 times more Carbohydrate and 1.5 times more Sugars than Raw Oranges.
• Both Raw Oranges as well as Pineapple, canned, juice pack, drained have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.