Comparing Nutrients in 5 ounces Pineapple VS Oranges

Macros Ratio

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

Macro Nutrients

	Pineapple	Oranges	Recommended Dietary Allowance
Energy	2.44% 71kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.04% 0.013g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	13% 16.7g	130g per day for Men 19-50 years
Sugars	19.3% 14g	18.3% 13.3g	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	4.14% 3g	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	1.37% 0.77g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Oranges	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	6.54% 0.085mg	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	6.38% 25.5μg	10.6% 42.5μg	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	75.3% 67.8mg	83.8% 75.4mg	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	0.19% 0.028mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Oranges	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	7.1% 0.064mg	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	5.14% 0.41mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	1.54% 0.035mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1.6% 11.3mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	4.54% 155mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.32% 123g	3700g per day for Men 19-50 years

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

• Raw Pineapple has 1.8 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 3.7 times more Vitamin A, 1.7 times more Vitamin B9 and 9 times more Vitamin E than Raw Pineapple.
• Both Raw Pineapple and Raw Oranges have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin C per 5 oz.
• Both Raw Pineapple as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Pineapple vs Oranges:

• Raw Pineapple has 2.4 times more Copper, 2.9 times more Iron, 37.1 times more Manganese and 1.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.1 times more Calcium, 1.8 times more Phosphorus and 1.7 times more Potassium than Raw Pineapple.
• Both Raw Pineapple and Raw Oranges have similar amounts of Magnesium and Water per 5 oz.
• Both Raw Pineapple as well as Raw Oranges have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Pineapple has 2.4 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 1.7 times more Fiber and 1.7 times more Protein than Raw Pineapple.
• Both Raw Pineapple and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 5 oz.
• Both Raw Pineapple as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.