Comparing Nutrients in 7 ounces Clementines VS Extra Sweet Pineapple

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Extra Sweet Pineapple	4%	2%	94%

Macro Nutrients

	Clementines	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	3.2% 93kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	25% 18.2g	28.2% 20.5g	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	4.5% 3.25g	5.9% 4.27g	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	% 3.16g	% 3.37g	g per day for Men 19-50 years
Sucrose	% 12g	% 13g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	3% 1.7g	1.88% 1.05g	56g per day for Men 19-50 years

Vitamins

	Clementines	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	17.4% 0.23mg	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	12% 47.6μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	124% 112mg	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	2.65% 0.4mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	25% 0.22mg	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	3.47% 0.28mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	70.6% 1.62mg	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	5.95% 41.7mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.64% 172g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Clementines VS Extra Sweet Pineapple per 7 oz

Compare the macro and micronutrient content in 7 oz of Clementines versus 7 oz of Extra Sweet Pineapple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Clementines vs Extra Sweet Pineapple:

• 7 ounces of Clementines have 1.3 times more Vitamin B3 and 1.3 times more Vitamin B9 than Extra Sweet Pineapple.
• While 7 oz of Raw Extra Sweet Pineapple contain 1.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Clementines.
• Both Clementines and Extra Sweet Pineapple provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin C per seven ounces.
• Both Raw Clementines as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Clementines vs Extra Sweet Pineapple:

• 7 ounces of Clementines have 2.3 times more Calcium, 2.6 times more Phosphorus and 1.6 times more Potassium than Extra Sweet Pineapple.
• While 7 oz of Raw Extra Sweet Pineapple contain 2.6 times more Copper, 2 times more Iron and 35.6 times more Manganese than Raw Clementines.
• Both Clementines and Extra Sweet Pineapple contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Clementines lack sufficient amounts of Iron and Manganese
• 7 ounces of Extra Sweet Pineapple lack sufficient amounts of Calcium and Phosphorus
• Both Raw Clementines as well as Raw Extra Sweet Pineapple lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Clementines have 1.2 times more Fiber than Extra Sweet Pineapple.
• While 7 oz of Raw Extra Sweet Pineapple contain 1.3 times more Fructose than Raw Clementines.
• Both Clementines and Extra Sweet Pineapple offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• Both Raw Clementines as well as Raw Extra Sweet Pineapple provide inadequate amounts of Energy and Protein in seven ounces.