Comparing Nutrients in 300 calories Pineapple VS Oranges

Weight per 300 calories

• Pineapple: 600g
• Oranges: 638g

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

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

Macros Ratio

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

Macro Nutrients

	Pineapple	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.6% 78.7g	57.7% 75g	130g per day for Men 19-50 years
Sugars	81.5% 59g	82.3% 59.7g	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	17.5% 12.7g	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	% 10.4g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	5.8% 3.24g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Oranges	Recommended Dietary Allowance
Vitamin A	2% 18μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.8% 0.19mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.7% 0.67mg	29.5% 0.38mg	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% 108μg	48% 191μg	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	319% 287mg	377% 340mg	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	0.8% 0.12mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.5% 4.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Oranges	Recommended Dietary Allowance
Calcium	7.8% 78mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	32% 0.29mg	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	21.8% 1.74mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	6.94% 0.16mg	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	6.86% 48mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	19.2% 654mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	14% 516g	15% 554g	3700g per day for Men 19-50 years

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

• Raw Pineapple has 1.7 times more Vitamin B3, 1.8 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3.9 times more Vitamin A, 1.3 times more Vitamin B2, 1.8 times more Vitamin B9 and 9.6 times more Vitamin E than Raw Pineapple.
• Both Raw Pineapple and Raw Oranges have similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per 300 kcal.
• Both Raw Pineapple as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pineapple vs Oranges:

• Raw Pineapple has 2.3 times more Copper, 2.7 times more Iron, 34.9 times more Manganese and 1.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.3 times more Calcium, 1.9 times more Phosphorus, 1.8 times more Potassium and 5.3 times more Selenium than Raw Pineapple.
• Both Raw Pineapple and Raw Oranges have similar amounts of Magnesium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Pineapple has 2.3 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 1.8 times more Fiber and 1.9 times more Protein than Raw Pineapple.
• Both Raw Pineapple and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Raw Pineapple as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.