Comparing Nutrients in 500 calories Oranges with Peel VS Toppings, pineapple

Weight per 500 calories

• Oranges with Peel: 794g
• Toppings, pineapple: 198g

Toppings, pineapple have 4 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Oranges with Peel or Toppings, pineapple?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Toppings, pineapple	0%	0%	100%

Macro Nutrients

	Oranges with Peel	Toppings, pineapple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	101% 131g	130g per day for Men 19-50 years
Sugars	NA	57.3% 41.5g	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	94% 35.7g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	0.35% 0.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Toppings, pineapple	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.22% 1.98μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	2.74% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	0.47% 0.024mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	4.26% 0.055mg	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	0.99% 3.95μg	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	626% 563mg	6.8% 6.13mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Toppings, pineapple	Recommended Dietary Allowance
Calcium	55.6% 556mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	11.4% 0.1mg	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	2.96% 0.24mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	2.82% 12mg	420mg per day for Men 19-50 years
Manganese	NA	6% 0.14mg	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	0.85% 5.93mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	2.5% 85mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.5% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	5.53% 83mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	17.7% 653g	1.76% 65.2g	3700g per day for Men 19-50 years

Oranges With Peel VS Toppings, Pineapple Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Toppings, pineapple?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Toppings, pineapple:

• 500 calories of Oranges with Peel have 52.2 times more Vitamin A, 10.6 times more Vitamin B1, 11.2 times more Vitamin B2, 19.9 times more Vitamin B3, 110.4 times more Vitamin B5, 13.3 times more Vitamin B6, 60.2 times more Vitamin B9 and 92 times more Vitamin C than Toppings, pineapple.
• 500 calories of Toppings, pineapple have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Toppings, pineapple have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Toppings, pineapple:

• 500 calories of Oranges with Peel have 46.9 times more Calcium, 4.4 times more Copper, 26.8 times more Iron, 9.4 times more Magnesium, 29.4 times more Phosphorus, 18.3 times more Potassium, 4 times more Selenium and 10 times more Water than Toppings, pineapple.
• 500 calories of Toppings, pineapple lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium and Selenium
• Both Raw Oranges with Peel as well as Toppings, pineapple lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 45.2 times more Fiber and 52.2 times more Protein than Toppings, pineapple.
• Both Oranges with Peel and Toppings, pineapple offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Toppings, pineapple provide inadequate amounts of Fiber and Protein
• Both Raw Oranges with Peel as well as Toppings, pineapple provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.