Comparing Nutrients in 5 ounces Oranges with Peel VS Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	3%	2%	95%

Macro Nutrients

	Oranges with Peel	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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	7.45% 5.4g	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	% 6.6g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	0.91% 0.51g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	6.85% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	11% 0.14mg	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	4.25% 17μg	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	112% 101mg	49.3% 44.4mg	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	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Recommended Dietary Allowance
Calcium	9.92% 99mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	4.4% 0.04mg	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	14% 1.13mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	31% 0.71mg	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	4.45% 31mg	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.34% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E:

• 5 ounces of Oranges with Peel have 1.7 times more Vitamin B1, 3.1 times more Vitamin B2, 3.5 times more Vitamin B3, 5.9 times more Vitamin B5, 2.5 times more Vitamin B9 and 2.3 times more Vitamin C than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• Both Oranges with Peel and Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Oranges with Peel as well as Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E:

• 5 ounces of Oranges with Peel have 5 times more Calcium, 2 times more Copper, 3.1 times more Iron, 1.3 times more Magnesium, 2.4 times more Phosphorus and 1.5 times more Potassium than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• Both Oranges with Peel and Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E contain similar levels of Water per five ounces.
• 5 ounces of Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E lack sufficient amounts of Calcium and Phosphorus
• Both Raw Oranges with Peel as well as Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 1.3 times more Energy, 1.3 times more Carbohydrate, 22.5 times more Fiber and 3.6 times more Protein than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• 5 ounces of Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E provide inadequate amounts of Energy, Fiber and Protein