Comparing Nutrients in 5 ounces Clementines VS Extra Sweet Pineapple

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Extra Sweet Pineapple	4%	2%	94%

Macro Nutrients

	Clementines	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	2.5% 72.3kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	14.7% 19g	130g per day for Men 19-50 years
Sugars	18% 13g	20% 14.6g	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	3.2% 2.32g	4.2% 3.05g	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	% 2.25g	% 2.4g	g per day for Men 19-50 years
Sucrose	% 8.45g	% 9.17g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	5.22% 2g	38g per day for Men 19-50 years
Protein	2.15% 1.2g	1.34% 0.75g	56g per day for Men 19-50 years

Vitamins

	Clementines	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	NA	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	12.4% 0.16mg	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	8.5% 34μg	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	77% 69mg	89% 80mg	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	1.9% 0.28mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	17.8% 0.16mg	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	2.5% 0.2mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	50.4% 1.16mg	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	4.25% 29.8mg	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	7.38% 251mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.3% 123g	3.3% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Clementines VS Extra Sweet Pineapple per 5 oz

Compare the macro and micronutrient content in 5 oz of Clementines versus 5 oz of Extra Sweet Pineapple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Clementines vs Extra Sweet Pineapple:

• 5 ounces of Clementines have 1.3 times more Vitamin B3 and 1.3 times more Vitamin B9 than Extra Sweet Pineapple.
• While 5 oz of Raw Extra Sweet Pineapple contain 1.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Clementines.
• Both Clementines and Extra Sweet Pineapple provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin C per five ounces.
• Both Raw Clementines as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Clementines vs Extra Sweet Pineapple:

• 5 ounces of Clementines have 2.3 times more Calcium, 2.6 times more Phosphorus and 1.6 times more Potassium than Extra Sweet Pineapple.
• While 5 oz of Raw Extra Sweet Pineapple contain 2.6 times more Copper, 2 times more Iron and 35.6 times more Manganese than Raw Clementines.
• Both Clementines and Extra Sweet Pineapple contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Clementines lack sufficient amounts of Iron and Manganese
• 5 ounces of Extra Sweet Pineapple lack sufficient amounts of Calcium and Phosphorus
• Both Raw Clementines as well as Raw Extra Sweet Pineapple lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Clementines have 1.2 times more Fiber than Extra Sweet Pineapple.
• While 5 oz of Raw Extra Sweet Pineapple contain 1.3 times more Fructose than Raw Clementines.
• Both Clementines and Extra Sweet Pineapple offer comparable quantities of Carbohydrate and Sugars per five ounces.
• Both Raw Clementines as well as Raw Extra Sweet Pineapple provide inadequate amounts of Energy and Protein in five ounces.