Comparing Nutrients in 500 calories Oranges with Peel VS Traditional Pineapple

Weight per 500 calories

• Oranges with Peel: 794g
• Traditional Pineapple: 1111g

Oranges with Peel have 1.4 times more energy per 100g than Traditional Pineapple. It has low energy density when compared to other foods. Traditional Raw Pineapple having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Traditional Pineapple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	1.5% 1.44g	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	101% 131g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 19.6g	g per day for Men 19-50 years
Sucrose	NA	% 51g	g per day for Men 19-50 years
Fiber	94% 35.7g	NA	38g per day for Men 19-50 years
Protein	18.4% 10.3g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Traditional Pineapple	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	3.7% 33.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	72.2% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	32.6% 5.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	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	59.5% 238μg	30.6% 122μg	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	209% 188mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.5% 7.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Traditional Pineapple	Recommended Dietary Allowance
Calcium	55.6% 556mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	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	79.4% 6.35mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	NA	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	25% 175mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	41% 1389mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	17.7% 653g	26% 969g	3700g per day for Men 19-50 years

Oranges With Peel VS Traditional Pineapple Nutrients Per 500 Kcal

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

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

• 500 calories of Oranges with Peel have 3.1 times more Vitamin A, 1.2 times more Vitamin B2, 1.2 times more Vitamin B5, 1.9 times more Vitamin B9 and 3 times more Vitamin C than Traditional Pineapple.
• While 500 kcal of Traditional Raw Pineapple contain 1.3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Traditional Pineapple provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Traditional Pineapple have insufficient amounts of Vitamin A

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

• 500 calories of Oranges with Peel have 3.8 times more Calcium, 2.3 times more Iron, 1.7 times more Phosphorus and more Selenium than Traditional Pineapple.
• While 500 kcal of Traditional Raw Pineapple contain 2 times more Copper and 1.5 times more Water than Raw Oranges with Peel .
• Both Oranges with Peel and Traditional Pineapple contain similar levels of Magnesium and Potassium per 500 calories.
• 500 calories of Traditional Pineapple lack sufficient amounts of Selenium
• Both Raw Oranges with Peel as well as Traditional Raw Pineapple lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.7 times more Protein than Traditional Pineapple.
• Both Oranges with Peel and Traditional Pineapple offer comparable quantities of Energy and Carbohydrate per 500 calories.