Comparing Nutrients in 1 kilogram Pineapple VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

	Pineapple	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	91% 119g	130g per day for Men 19-50 years
Sugars	136% 99g	NA	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	29.2% 21g	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	% 17.3g	NA	g per day for Men 19-50 years
Sucrose	% 60g	NA	g per day for Men 19-50 years
Fiber	37% 14g	65.8% 25g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	48.5% 0.63mg	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	45% 180μg	98% 390μg	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	531% 478mg	539% 485mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Valencia Oranges	Recommended Dietary Allowance
Calcium	13% 130mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	41% 0.37mg	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	36.3% 2.9mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	403% 9.27mg	10% 0.23mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.4% 80mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	23.2% 860g	23.3% 863g	3700g per day for Men 19-50 years

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

• Raw Pineapple has 1.8 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Vitamin A and 2.2 times more Vitamin B9 than Raw Pineapple.
• Both Raw Pineapple and Raw Valencia Oranges have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin C per 1 kg.
• Both Raw Pineapple as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pineapple vs Valencia Oranges:

• Raw Pineapple has 3 times more Copper, 3.2 times more Iron, 40.3 times more Manganese and 2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.1 times more Calcium, 2.1 times more Phosphorus and 1.6 times more Potassium than Raw Pineapple.
• Both Raw Pineapple and Raw Valencia Oranges have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges contain 1.8 times more Fiber and 1.9 times more Protein than Raw Pineapple.
• Both Raw Pineapple and Raw Valencia Oranges have similar amounts of Energy, Omega 3 and Carbohydrate per 1 kg.
• Both Raw Pineapple as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.