Comparing Nutrients in 500 calories Clementines VS Traditional Pineapple

Weight per 500 calories

• Clementines: 1064g
• Traditional Pineapple: 1111g

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

Discover which food has more nutrients per 500 calories - Clementines or Traditional Pineapple?

Macros Ratio

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

Macro Nutrients

	Clementines	Traditional Pineapple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.5% 1.44g	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	98% 128g	101% 131g	130g per day for Men 19-50 years
Sugars	135% 98g	127% 92g	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	24% 17.4g	29.7% 21.6g	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	% 17g	% 19.6g	g per day for Men 19-50 years
Sucrose	% 63.4g	% 51g	g per day for Men 19-50 years
Fiber	47.6% 18g	NA	38g per day for Men 19-50 years
Protein	16% 9.04g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Clementines	Traditional Pineapple	Recommended Dietary Allowance
Vitamin A	NA	3.7% 33.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.2% 0.91mg	72.2% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	32.6% 5.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	91% 1.18mg	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	64% 255μg	30.6% 122μg	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	577% 519mg	209% 188mg	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	14% 2.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.5% 7.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Traditional Pineapple	Recommended Dietary Allowance
Calcium	32% 319mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	100% 0.9mg	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	18.6% 1.5mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	770% 17.7mg	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	32% 223mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	55.4% 1883mg	41% 1389mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.6mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	25% 921g	26% 969g	3700g per day for Men 19-50 years

Clementines VS Traditional Pineapple Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Clementines or Traditional Pineapple?

Lets compare vitamin content per 500 calories of Clementines vs Traditional Pineapple:

• 500 calories of Clementines have 1.3 times more Vitamin B3, 2.1 times more Vitamin B9 and 2.8 times more Vitamin C than Traditional Pineapple.
• While 500 kcal of Traditional Raw Pineapple contain 1.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Clementines.
• Both Clementines and Traditional Pineapple provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• Both Raw Clementines as well as Traditional Raw Pineapple have insufficient amounts of Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Clementines vs Traditional Pineapple:

• 500 calories of Clementines have 2.2 times more Calcium, 2.2 times more Phosphorus and 1.4 times more Potassium than Traditional Pineapple.
• While 500 kcal of Traditional Raw Pineapple contain 2 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium and 72.3 times more Manganese than Raw Clementines.
• Both Clementines and Traditional Pineapple contain similar levels of Water per 500 calories.
• Both Raw Clementines as well as Traditional Raw Pineapple lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Clementines have 1.5 times more Protein than Traditional Pineapple.
• Both Clementines and Traditional Pineapple offer comparable quantities of Energy, Carbohydrate, Sugars and Fructose per 500 calories.