Comparing Nutrients in 1 kilogram Oranges VS Traditional Pineapple

Macros Ratio

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

Macro Nutrients

	Oranges	Traditional Pineapple	Recommended Dietary Allowance
Energy	16.2% 470kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	NA	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	NA	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	91% 118g	130g per day for Men 19-50 years
Sugars	129% 94g	114% 83g	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	26.8% 19.4g	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	% 17.6g	g per day for Men 19-50 years
Sucrose	NA	% 46g	g per day for Men 19-50 years
Fiber	63% 24g	NA	38g per day for Men 19-50 years
Protein	16.8% 9.4g	9.82% 5.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Traditional Pineapple	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	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	81.5% 1.06mg	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	27.5% 110μg	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	591% 532mg	188% 169mg	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	NA	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	Traditional Pineapple	Recommended Dietary Allowance
Calcium	40% 400mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	90% 0.81mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	693% 16mg	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	13% 90mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	0% 0μg	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	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	23.4% 868g	23.6% 872g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Traditional Pineapple:

• Raw Oranges have 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.
• While Traditional Raw Pineapple contains 1.7 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges and Traditional Raw Pineapple have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Oranges as well as Traditional Raw Pineapple have insufficient amounts of Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Traditional Pineapple:

• Raw Oranges have 3.1 times more Calcium, 1.6 times more Phosphorus and 1.4 times more Potassium than Traditional Raw Pineapple.
• While Traditional Raw Pineapple contains 1.8 times more Copper, 2.5 times more Iron and 63.7 times more Manganese than Raw Oranges.
• Both Raw Oranges and Traditional Raw Pineapple have similar amounts of Magnesium and Water per 1 kg.
• Both Raw Oranges as well as Traditional Raw Pineapple have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.7 times more Protein than Traditional Raw Pineapple.
• Both Raw Oranges and Traditional Raw Pineapple have similar amounts of Energy, Carbohydrate and Sugars per 1 kg.
• Both Raw Oranges as well as Traditional Raw Pineapple have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.