Comparing Nutrients in 500 calories Navel Oranges VS Extra Sweet Pineapple

Weight per 500 calories

• Navel Oranges: 1020g
• Extra Sweet Pineapple: 980g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	NA	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	102% 132g	130g per day for Men 19-50 years
Sugars	120% 86.7g	140% 101g	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	31.7% 23g	29% 21g	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	% 20g	% 16.7g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 63.4g	g per day for Men 19-50 years
Fiber	59% 22.4g	36% 13.7g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	9.28% 5.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	3.27% 29.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	65.4% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	31% 4.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	86% 1.1mg	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	86.7% 347μg	46.6% 186μg	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	670% 603mg	614% 553mg	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	10.2% 1.53mg	1.3% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.7% 6.86μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	44% 439mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	123% 1.1mg	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	16.6% 1.33mg	34.3% 2.75mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	349% 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	33.5% 235mg	11.2% 78.4mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	31% 1059mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.98μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	0.65% 9.8mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	23.7% 877g	22.7% 840g	3700g per day for Men 19-50 years

Navel Oranges VS Extra Sweet Pineapple Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Extra Sweet Pineapple?

Lets compare vitamin content per 500 calories of Navel Oranges vs Extra Sweet Pineapple:

• 500 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 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Extra Sweet Pineapple:

• 500 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 500 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 500 calories.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.
• 500 calories of Extra Sweet Pineapple provide inadequate amounts of Protein