Comparing Nutrients in 500 calories Pineapple VS Oranges

Weight per 500 calories

• Pineapple: 1000g
• Oranges: 1064g

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

Which food has more nutrients per 500 calories - Pineapple or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Oranges	7%	2%	91%

Macro Nutrients

	Pineapple	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	96% 125g	130g per day for Men 19-50 years
Sugars	136% 99g	137% 99g	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	29.2% 21g	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	% 17.3g	NA	g per day for Men 19-50 years
Sucrose	% 60g	NA	g per day for Men 19-50 years
Fiber	37% 14g	67% 25.5g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Oranges	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	49% 0.64mg	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	45% 180μg	79.8% 319μg	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	531% 478mg	629% 566mg	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	1.33% 0.2mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Oranges	Recommended Dietary Allowance
Calcium	13% 130mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	53% 0.48mg	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	36.3% 2.9mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	403% 9.27mg	11.6% 0.27mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.4% 80mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	23.2% 860g	25% 923g	3700g per day for Men 19-50 years

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

• Raw Pineapple has 1.7 times more Vitamin B3, 1.8 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3.9 times more Vitamin A, 1.3 times more Vitamin B2, 1.8 times more Vitamin B9 and 9.6 times more Vitamin E than Raw Pineapple.
• Both Raw Pineapple and Raw Oranges have similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per 500 kcal.
• Both Raw Pineapple as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pineapple vs Oranges:

• Raw Pineapple has 2.3 times more Copper, 2.7 times more Iron, 34.9 times more Manganese and 1.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.3 times more Calcium, 1.9 times more Phosphorus, 1.8 times more Potassium and 5.3 times more Selenium than Raw Pineapple.
• Both Raw Pineapple and Raw Oranges have similar amounts of Magnesium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Pineapple has 2.3 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 1.8 times more Fiber and 1.9 times more Protein than Raw Pineapple.
• Both Raw Pineapple and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Raw Pineapple as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.