Comparing Nutrients in 500 calories Extra Sweet Pineapple VS Oranges

Weight per 500 calories

• Extra Sweet Pineapple: 980g
• Oranges: 1064g

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

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

Macros Ratio

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

Macro Nutrients

	Extra Sweet Pineapple	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	NA	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	96% 125g	130g per day for Men 19-50 years
Sugars	140% 101g	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% 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	% 16.7g	NA	g per day for Men 19-50 years
Sucrose	% 63.4g	NA	g per day for Men 19-50 years
Fiber	36% 13.7g	67% 25.5g	38g per day for Men 19-50 years
Protein	9.28% 5.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Oranges	Recommended Dietary Allowance
Vitamin A	3.27% 29.4μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.4% 0.78mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	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	46.6% 186μg	79.8% 319μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	614% 553mg	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	1.3% 0.2mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.7% 6.86μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Oranges	Recommended Dietary Allowance
Calcium	12.7% 127mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	123% 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	34.3% 2.75mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	349% 8mg	11.6% 0.27mg	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	11.2% 78.4mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	31% 1059mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.98μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	22.7% 840g	25% 923g	3700g per day for Men 19-50 years

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

• Raw Extra Sweet 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 4 times more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 1.7 times more Vitamin B9 and 9.8 times more Vitamin E than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Raw Oranges have similar amounts of Vitamin B1 and Vitamin C per 500 kcal.
• Both Raw Extra Sweet Pineapple as well as Raw Oranges have insufficient amounts of Vitamin D in 500 kcal.

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

• Raw Extra Sweet Pineapple has 2.3 times more Copper, 2.6 times more Iron, 30.2 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 5.4 times more Selenium than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Raw Oranges have similar amounts of Magnesium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges contain 1.9 times more Fiber and 1.9 times more Protein than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Raw Extra Sweet Pineapple as well as Raw Oranges have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.