Comparing Nutrients in 1 kilogram Traditional Pineapple VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Traditional Pineapple	4%	2%	94%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Traditional Pineapple	Oranges with Peel	Recommended Dietary Allowance
Energy	15.5% 450kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	119% 155g	130g per day for Men 19-50 years
Sugars	114% 83g	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	26.8% 19.4g	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	% 17.6g	NA	g per day for Men 19-50 years
Sucrose	% 46g	NA	g per day for Men 19-50 years
Fiber	NA	118% 45g	38g per day for Men 19-50 years
Protein	9.82% 5.5g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Traditional Pineapple	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.6% 1.93mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	71.5% 0.93mg	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	27.5% 110μg	75% 300μg	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	188% 169mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	Traditional Pineapple	Oranges with Peel	Recommended Dietary Allowance
Calcium	13% 130mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	63.3% 0.57mg	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	31.3% 2.5mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	693% 16mg	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	13% 90mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	36.8% 1250mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	23.6% 872g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Traditional Pineapple VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Traditional Pineapple versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Raw Oranges with Peel contains 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B5, 2.7 times more Vitamin B9 and 4.2 times more Vitamin C than Traditional Raw Pineapple.
• Both Traditional Pineapple and Oranges with Peel provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• Both Traditional Raw Pineapple as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Traditional Pineapple vs Oranges with Peel :

• 1 kilogram of Traditional Pineapple has 1.4 times more Copper than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 5.4 times more Calcium, 3.2 times more Iron, 2.4 times more Phosphorus and 1.6 times more Potassium than Traditional Raw Pineapple.
• Both Traditional Pineapple and Oranges with Peel contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Traditional Pineapple lack sufficient amounts of Calcium and Phosphorus
• Both Traditional Raw Pineapple as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Oranges with Peel contains 1.4 times more Energy, 1.3 times more Carbohydrate and 2.4 times more Protein than Traditional Raw Pineapple.
• 1 kilogram of Traditional Pineapple provide inadequate amounts of Energy and Protein