Comparing Nutrients in 500 calories Oranges with Peel VS Extra Sweet Pineapple

Weight per 500 calories

• Oranges with Peel: 794g
• Extra Sweet Pineapple: 980g

Oranges with Peel have 1.2 times more energy per 100g than Extra Sweet Pineapple. It has low energy density when compared to other foods. Raw Extra Sweet Pineapple having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Extra Sweet Pineapple	4%	2%	94%

Macro Nutrients

	Oranges with Peel	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	NA	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	102% 132g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 16.7g	g per day for Men 19-50 years
Sucrose	NA	% 63.4g	g per day for Men 19-50 years
Fiber	94% 35.7g	36% 13.7g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	9.28% 5.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	3.27% 29.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	65.4% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	31% 4.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	614% 553mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.3% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.7% 6.86μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	55.6% 556mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	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	79.4% 6.35mg	34.3% 2.75mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	NA	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	25% 175mg	11.2% 78.4mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	31% 1059mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.8% 0.98μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.65% 9.8mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	17.7% 653g	22.7% 840g	3700g per day for Men 19-50 years

Oranges With Peel VS Extra Sweet Pineapple Nutrients Per 500 Kcal

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

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

• 500 calories of Oranges with Peel have 3.5 times more Vitamin A, 1.2 times more Vitamin B2, 1.2 times more Vitamin B5 and 1.3 times more Vitamin B9 than Extra Sweet Pineapple.
• While 500 kcal of Raw Extra Sweet Pineapple contain 1.3 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Extra Sweet Pineapple provide similar amounts of Vitamin B1 and Vitamin C per 500 calories.
• 500 calories of Extra Sweet Pineapple have insufficient amounts of Vitamin A

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

• 500 calories of Oranges with Peel have 4.4 times more Calcium, 2.3 times more Iron, 2.2 times more Phosphorus, 1.5 times more Potassium and 5.7 times more Selenium than Extra Sweet Pineapple.
• While 500 kcal of Raw Extra Sweet Pineapple contain 2.4 times more Copper, 1.3 times more Zinc and 1.3 times more Water than Raw Oranges with Peel .
• Both Oranges with Peel and Extra Sweet Pineapple contain similar levels of Magnesium per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Extra Sweet Pineapple lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 2.6 times more Fiber and 2 times more Protein than Extra Sweet Pineapple.
• Both Oranges with Peel and Extra Sweet Pineapple offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Extra Sweet Pineapple provide inadequate amounts of Protein