Comparing Nutrients in 500 calories Oranges VS Pineapple, canned, water pack, solids and liquids

Weight per 500 calories

• Oranges: 1064g
• Pineapple, canned, water pack, solids and liquids: 1563g

Oranges have 1.5 times more energy per 100g than Pineapple, canned, water pack, solids and liquids. It has low energy density when compared to other foods. Pineapple, canned, water pack, solids and liquids having low energy density.

Which food has more nutrients per 500 calories - Oranges or Pineapple, canned, water pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Pineapple, canned, water pack, solids and liquids	5%	2%	93%

Macro Nutrients

	Oranges	Pineapple, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	100% 130g	130g per day for Men 19-50 years
Sugars	137% 99g	162% 117g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	67% 25.5g	33% 12.5g	38g per day for Men 19-50 years
Protein	18% 10g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Pineapple, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	13% 117μg	3.47% 31.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	29% 4.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	31.3% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	89% 1.16mg	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	79.8% 319μg	19.5% 78μg	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	629% 566mg	134% 120mg	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	12.8% 1.9mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.9% 4.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Pineapple, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	42.6% 426mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	182% 1.64mg	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	13.3% 1.06mg	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	762% 17.5mg	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	21.3% 149mg	8.93% 62.5mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	58.4% 1984mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	17% 1.88mg	11mg per day for Men 19-50 years
Water	25% 923g	38.4% 1419g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Pineapple, canned, water pack, solids and liquids:

• Raw Oranges have 3.7 times more Vitamin A, 1.7 times more Vitamin B5, 4.1 times more Vitamin B9, 4.7 times more Vitamin C and 12.3 times more Vitamin E than Pineapple, canned, water pack, solids and liquids.
• While Pineapple, canned, water pack, solids and liquids contain 1.6 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges and Pineapple, canned, water pack, solids and liquids have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Oranges as well as Pineapple, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Pineapple, canned, water pack, solids and liquids:

• Raw Oranges have 1.8 times more Calcium and 2.4 times more Phosphorus than Pineapple, canned, water pack, solids and liquids.
• While Pineapple, canned, water pack, solids and liquids contain 3.4 times more Copper, 5.9 times more Iron, 2.6 times more Magnesium, 65.9 times more Manganese, 2.5 times more Zinc and 1.5 times more Water than Raw Oranges.
• Both Raw Oranges and Pineapple, canned, water pack, solids and liquids have similar amounts of Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 2 times more Fiber and 1.5 times more Protein than Pineapple, canned, water pack, solids and liquids.
• While Pineapple, canned, water pack, solids and liquids contain 2.7 times more Omega 3 than Raw Oranges.
• Both Raw Oranges and Pineapple, canned, water pack, solids and liquids have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Raw Oranges as well as Pineapple, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.