Comparing Nutrients in 5 ounces Extra Sweet Pineapple VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Extra Sweet Pineapple	4%	2%	94%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Extra Sweet Pineapple	Valencia Oranges	Recommended Dietary Allowance
Energy	2.5% 72.3kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	13% 17g	130g per day for Men 19-50 years
Sugars	20% 14.6g	NA	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	4.2% 3.05g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 9.17g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	1.34% 0.75g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Valencia 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	9.45% 0.11mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	6.87% 0.089mg	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	6.73% 27μg	14% 55.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	76.4% 68.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	5.83% 0.052mg	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	4.96% 0.4mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	1.4% 0.033mg	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	1.6% 11.3mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	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	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.3% 121g	3.3% 122g	3700g per day for Men 19-50 years

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

• Raw Extra Sweet Pineapple has 1.9 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Vitamin A and 2.1 times more Vitamin B9 than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Raw Valencia Oranges have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin C per 5 oz.
• Both Raw Extra Sweet Pineapple as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Extra Sweet Pineapple vs Valencia Oranges:

• Raw Extra Sweet Pineapple has 3.1 times more Copper, 3.1 times more Iron, 35.6 times more Manganese and 2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.1 times more Calcium, 2.1 times more Phosphorus and 1.7 times more Potassium than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Raw Valencia Oranges have similar amounts of Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges contain 1.8 times more Fiber and 2 times more Protein than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Raw Extra Sweet Pineapple as well as Raw Valencia Oranges have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.