Comparing Nutrients in 5 ounces Oranges VS Toppings, pineapple

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Toppings, pineapple	0%	0%	100%

Macro Nutrients

	Oranges	Toppings, pineapple	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	12.4% 359kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	72.4% 94g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	41% 29.8g	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	8.95% 3.4g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	0.25% 0.14g	56g per day for Men 19-50 years

Vitamins

	Oranges	Toppings, pineapple	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	0.34% 0.017mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	3.05% 0.04mg	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	10.6% 42.5μg	0.71% 2.83μg	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	83.8% 75.4mg	4.9% 4.4mg	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	1.7% 0.26mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Toppings, pineapple	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	8.2% 0.074mg	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	1.77% 0.14mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	4.3% 0.099mg	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	2.83% 20mg	0.61% 4.25mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	1.8% 61mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.32% 123g	1.26% 46.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Toppings, pineapple:

• Raw Oranges have 11 times more Vitamin A, 2.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.8 times more Vitamin B3, 20.8 times more Vitamin B5, 2.1 times more Vitamin B6, 15 times more Vitamin B9, 17.2 times more Vitamin C and 18 times more Vitamin E than Toppings, pineapple.
• Both Raw Oranges as well as Toppings, pineapple have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Toppings, pineapple:

• Raw Oranges have 6.7 times more Calcium, 1.7 times more Magnesium, 4.7 times more Phosphorus, 4.2 times more Potassium and 2.6 times more Water than Toppings, pineapple.
• While Toppings, pineapple contain 2.8 times more Manganese, 1.4 times more Selenium and more Sodium than Raw Oranges.
• Both Raw Oranges and Toppings, pineapple have similar amounts of Copper and Iron per 5 oz.
• Both Raw Oranges as well as Toppings, pineapple have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 6 times more Fiber and 9.4 times more Protein than Toppings, pineapple.
• While Toppings, pineapple contain 5.4 times more Energy, 5.7 times more Carbohydrate and 2.2 times more Sugars than Raw Oranges.
• Both Raw Oranges as well as Toppings, pineapple have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.