Comparing Nutrients in 1 pound Extra Sweet Pineapple VS Clementines

Macros Ratio

	Protein	Fat	Carbs
Extra Sweet Pineapple	4%	2%	94%
Clementines	6%	3%	91%

Macro Nutrients

	Extra Sweet Pineapple	Clementines	Recommended Dietary Allowance
Energy	7.98% 231kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	47% 61.2g	42% 54.5g	130g per day for Men 19-50 years
Sugars	64.6% 47g	57.4% 41.6g	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	13.5% 9.75g	10.3% 7.44g	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	% 7.7g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 29.3g	% 27g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Clementines	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.98mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.8% 0.52mg	26% 0.34mg	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	21.5% 86μg	27.2% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	284% 256mg	246% 221mg	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	0.6% 0.091mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Clementines	Recommended Dietary Allowance
Calcium	5.9% 59mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	21.7% 0.2mg	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	16% 1.27mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	4.54% 0.1mg	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	5.2% 36.3mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	23.6% 803mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	10.5% 389g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Extra Sweet Pineapple vs Clementines:

• Raw Extra Sweet Pineapple has 1.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Clementines.
• While Raw Clementines contain 1.3 times more Vitamin B3, 1.3 times more Vitamin B9 and 10 times more Vitamin E than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Raw Clementines have similar amounts of Vitamin B1, Vitamin B2 and Vitamin C per 1 lb.
• Both Raw Extra Sweet Pineapple as well as Raw Clementines have insufficient amounts of Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Extra Sweet Pineapple vs Clementines:

• Raw Extra Sweet Pineapple has 2.6 times more Copper, 2 times more Iron, 35.6 times more Manganese and 2 times more Zinc than Raw Clementines.
• While Raw Clementines contain 2.3 times more Calcium, 2.6 times more Phosphorus and 1.6 times more Potassium than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Raw Clementines have similar amounts of Magnesium and Water per 1 lb.
• Both Raw Extra Sweet Pineapple as well as Raw Clementines have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Extra Sweet Pineapple has 1.3 times more Fructose than Raw Clementines.
• While Raw Clementines contain 1.6 times more Protein than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Raw Clementines have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 1 lb.
• Both Raw Extra Sweet Pineapple as well as Raw Clementines have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.