Comparing Nutrients in 300 calories Navel Oranges VS Extra Sweet Pineapple

Weight per 300 calories

• Navel Oranges: 612g
• Extra Sweet Pineapple: 588g

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

Discover which food has more nutrients per 300 calories - Navel Oranges or Extra Sweet Pineapple?

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	61% 79.4g	130g per day for Men 19-50 years
Sugars	71.8% 52g	83.7% 60.7g	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	17.4% 12.6g	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	% 10g	g per day for Men 19-50 years
Sucrose	% 26.2g	% 38g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	21.7% 8.24g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	5.57% 3.1g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	1.96% 17.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	39.2% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	18.6% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	25.5% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	51.6% 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	28% 112μg	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	402% 362mg	369% 332mg	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	0.78% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	26.3% 263mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	74% 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	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	17% 70.6mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	209% 4.8mg	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	20% 141mg	6.72% 47mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.07% 0.59μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	6.4% 0.71mg	11mg per day for Men 19-50 years
Water	14.2% 526g	13.6% 504g	3700g per day for Men 19-50 years

Navel Oranges VS Extra Sweet Pineapple Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Extra Sweet Pineapple?

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

• 300 calories of Navel Oranges have 4.2 times more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 1.9 times more Vitamin B9 and 7.8 times more Vitamin E than Extra Sweet Pineapple.
• While 300 kcal of Raw Extra Sweet Pineapple contain 1.4 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Extra Sweet Pineapple provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per 300 calories.
• 300 calories of Extra Sweet Pineapple have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Navel Oranges as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Extra Sweet Pineapple:

• 300 calories of Navel Oranges have 3.4 times more Calcium, 3 times more Phosphorus and 1.6 times more Potassium than Extra Sweet Pineapple.
• While 300 kcal of Raw Extra Sweet Pineapple contain 2.8 times more Copper, 2.1 times more Iron, 27.1 times more Manganese and 1.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Extra Sweet Pineapple contain similar levels of Magnesium and Water per 300 calories.
• 300 calories of Navel Oranges lack sufficient amounts of Zinc
• Both Raw Navel Oranges as well as Raw Extra Sweet Pineapple lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 1.6 times more Fiber and 1.8 times more Protein than Extra Sweet Pineapple.
• Both Navel Oranges and Extra Sweet Pineapple offer comparable quantities of Energy, Carbohydrate, Sugars and Fructose per 300 calories.
• 300 calories of Extra Sweet Pineapple provide inadequate amounts of Protein