Comparing Nutrients in 5 ounces Pineapple VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Pineapple	Navel Oranges	Recommended Dietary Allowance
Energy	2.44% 71kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.04% 0.013g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	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	14.3% 18.6g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	19.3% 14g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 6.07g	g per day for Men 19-50 years
Fiber	5.22% 2g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	1.37% 0.77g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	6.14% 0.055mg	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	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	1.8% 0.041mg	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	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	4.54% 155mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0% 0μg	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	1.55% 0.17mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Pineapple VS Navel Oranges per 5 oz

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

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

• 5 ounces of Pineapple have 1.4 times more Vitamin B6 than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 1.6 times more Vitamin B2 and 1.9 times more Vitamin B9 than Raw Pineapple.
• Both Pineapple and Navel Oranges provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C per five ounces.
• Both Raw Pineapple as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Pineapple vs Navel Oranges:

• 5 ounces of Pineapple have 2.8 times more Copper, 2.2 times more Iron and 32 times more Manganese than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 3.3 times more Calcium, 2.9 times more Phosphorus and 1.5 times more Potassium than Raw Pineapple.
• Both Pineapple and Navel Oranges contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Pineapple lack sufficient amounts of Calcium and Phosphorus
• 5 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Pineapple as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Navel Oranges contain 1.6 times more Fiber than Raw Pineapple.
• Both Pineapple and Navel Oranges offer comparable quantities of Carbohydrate, Sugars and Fructose per five ounces.
• Both Raw Pineapple as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.