Comparing Nutrients in 1 kilogram Valencia Oranges VS Extra Sweet Pineapple

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Extra Sweet Pineapple	4%	2%	94%

Macro Nutrients

	Valencia Oranges	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	17% 490kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	NA	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	104% 135g	130g per day for Men 19-50 years
Sugars	NA	142% 103g	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	29.7% 21.5g	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	NA	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 64.7g	g per day for Men 19-50 years
Fiber	65.8% 25g	37% 14g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	9.46% 5.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	43.4% 2.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	87.7% 1.14mg	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	98% 390μg	47.5% 190μg	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	539% 485mg	627% 564mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	40% 400mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	126% 1.13mg	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	11.3% 0.9mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	356% 8.2mg	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	24.3% 170mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	23.3% 863g	23% 857g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Extra Sweet Pineapple:

• Raw Valencia Oranges have 4 times more Vitamin A, 1.2 times more Vitamin B2 and 2.1 times more Vitamin B9 than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 1.9 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Extra Sweet Pineapple have similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per 1 kg.
• Both Raw Valencia Oranges as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Extra Sweet Pineapple:

• Raw Valencia Oranges have 3.1 times more Calcium, 2.1 times more Phosphorus and 1.7 times more Potassium than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 3.1 times more Copper, 3.1 times more Iron, 35.6 times more Manganese and 2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Extra Sweet Pineapple have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 1.8 times more Fiber and 2 times more Protein than Raw Extra Sweet Pineapple.
• Both Raw Valencia Oranges and Raw Extra Sweet Pineapple have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Raw Valencia Oranges as well as Raw Extra Sweet Pineapple have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.