Comparing Nutrients in 300 calories Navel Oranges VS Pineapple

Weight per 300 calories

• Navel Oranges: 612g
• Pineapple: 600g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Navel Oranges or Pineapple?

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Pineapple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	60.6% 78.7g	130g per day for Men 19-50 years
Sugars	71.8% 52g	81.5% 59g	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	19% 13.8g	17.5% 12.7g	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	% 12g	% 10.4g	g per day for Men 19-50 years
Sucrose	% 26.2g	% 36g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	22% 8.4g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	5.8% 3.24g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pineapple	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	14.8% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	51.7% 0.67mg	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	52% 208μg	27% 108μg	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	402% 362mg	319% 287mg	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	6.12% 0.92mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.5% 4.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pineapple	Recommended Dietary Allowance
Calcium	26.3% 263mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	73.3% 0.66mg	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	9.95% 0.8mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	242% 5.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 141mg	6.86% 48mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	19.2% 654mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	14.2% 526g	14% 516g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Navel Oranges vs Pineapple:

• Raw Navel Oranges have 4.1 times more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 1.9 times more Vitamin B9, 1.3 times more Vitamin C and 7.7 times more Vitamin E than Raw Pineapple.
• While Raw Pineapple contains 1.4 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Pineapple have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
• Both Raw Navel Oranges as well as Raw Pineapple have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Navel Oranges vs Pineapple:

• Raw Navel Oranges have 3.4 times more Calcium, 2.9 times more Phosphorus and 1.6 times more Potassium than Raw Pineapple.
• While Raw Pineapple contains 2.8 times more Copper, 2.2 times more Iron, 31.3 times more Manganese and 1.5 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Pineapple have similar amounts of Magnesium and Water per 300 kcal.
• Both Raw Navel Oranges as well as Raw Pineapple have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Navel Oranges have 1.6 times more Fiber and 1.7 times more Protein than Raw Pineapple.
• While Raw Pineapple contains 1.9 times more Omega 3 than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Pineapple have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 300 kcal.
• Both Raw Navel Oranges as well as Raw Pineapple have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.