Comparing Nutrients in 5 ounces Oranges with Peel VS Pineapple

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pineapple	4%	2%	94%

Macro Nutrients

	Oranges with Peel	Pineapple	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	19.3% 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	4.14% 3g	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	% 2.45g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	5.22% 2g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	1.37% 0.77g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pineapple	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	12.2% 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	10.6% 42.5μg	6.38% 25.5μg	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	75.3% 67.8mg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pineapple	Recommended Dietary Allowance
Calcium	9.92% 99mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	17.3% 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	14% 1.13mg	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	NA	57% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	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	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	4.54% 155mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Pineapple per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Pineapple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Pineapple:

• 5 ounces of Oranges with Peel have 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B5, 1.7 times more Vitamin B9 and 1.5 times more Vitamin C than Pineapple.
• Both Oranges with Peel and Pineapple provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• Both Raw Oranges with Peel as well as Raw Pineapple have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Pineapple:

• 5 ounces of Oranges with Peel have 5.4 times more Calcium, 2.8 times more Iron, 2.8 times more Phosphorus and 1.8 times more Potassium than Pineapple.
• While 5 oz of Raw Pineapple contain 1.9 times more Copper than Raw Oranges with Peel .
• Both Oranges with Peel and Pineapple contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Pineapple lack sufficient amounts of Calcium and Phosphorus
• Both Raw Oranges with Peel as well as Raw Pineapple lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 1.3 times more Energy, 3.2 times more Fiber and 2.4 times more Protein than Pineapple.
• Both Oranges with Peel and Pineapple offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Pineapple provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raw Pineapple provide inadequate amounts of Omega 3 and Omega 6 in five ounces.