Comparing Nutrients in 7 ounces Navel Oranges VS Traditional Pineapple

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Traditional Pineapple	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	NA	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	18% 23.5g	130g per day for Men 19-50 years
Sugars	23.3% 17g	22.7% 16.5g	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	6.16% 4.47g	5.3% 3.85g	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	% 3.9g	% 3.5g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 9.1g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	NA	38g per day for Men 19-50 years
Protein	3.22% 1.8g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Traditional Pineapple	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	16% 0.21mg	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	17% 67.5μg	5.46% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	37.3% 33.5mg	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% 0.3mg	NA	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

	Navel Oranges	Traditional Pineapple	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	18% 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	3.22% 0.26mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	137% 3.16mg	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	6.52% 45.6mg	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Traditional Pineapple per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Traditional Pineapple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Traditional Pineapple:

• 7 ounces of Navel Oranges have 1.8 times more Vitamin B2, 1.4 times more Vitamin B5, 3.1 times more Vitamin B9 and 3.5 times more Vitamin C than Traditional Pineapple.
• While 7 oz of Traditional Raw Pineapple contain 1.3 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Traditional Pineapple provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• Both Raw Navel Oranges as well as Traditional Raw Pineapple have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Traditional Pineapple:

• 7 ounces of Navel Oranges have 3.3 times more Calcium, 2.6 times more Phosphorus and 1.3 times more Potassium than Traditional Pineapple.
• While 7 oz of Traditional Raw Pineapple contain 2.1 times more Copper, 1.9 times more Iron and 54.9 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Traditional Pineapple contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Traditional Pineapple lack sufficient amounts of Calcium and Phosphorus
• Both Raw Navel Oranges as well as Traditional Raw Pineapple lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Raw Navel Oranges and Traditional Raw Pineapple have similar amounts of macro-nutrients per 7 oz
• Both Navel Oranges and Traditional Pineapple offer comparable quantities of Carbohydrate, Sugars and Fructose per seven ounces.
• Both Raw Navel Oranges as well as Traditional Raw Pineapple provide inadequate amounts of Energy and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS Traditional Pineapple

What are the health benefits of Navel Oranges compared to Traditional Pineapple?

Navel oranges are a great source of vitamin C, fiber, and antioxidants, which can help boost the immune system, improve digestion, and reduce inflammation. On the other hand, pineapples are rich in vitamin C, manganese, and bromelain, an enzyme that may help with digestion and reduce inflammation. Both fruits offer health benefits, so including a variety of fruits in your diet can help you meet your nutrient needs.

Can I lose weight easier by eating more Navel Oranges or Traditional Pineapple?

Both navel oranges and traditional pineapple can be part of a healthy weight loss diet due to their high fiber and water content, which can help you feel full and satisfied with fewer calories. However, it ultimately comes down to your overall diet and lifestyle habits. Incorporating a variety of fruits and vegetables, along with other nutrient-dense foods, regular physical activity, and portion control, is key to successful weight loss. Remember to listen to your body's hunger and fullness cues and consult with a registered dietitian for personalized guidance.

Should I eat more Navel Oranges or more Traditional Pineapple to gain more muscles while training consistently?

Both navel oranges and pineapples are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. Navel oranges are a good source of vitamin C, which is important for collagen synthesis and muscle repair. Pineapples contain bromelain, an enzyme that may help reduce inflammation and aid in digestion, which can support muscle recovery. In terms of muscle-building benefits, both fruits can be beneficial when included in a well-rounded diet that also includes adequate protein, healthy fats, and carbohydrates. It is important to focus on overall nutrient intake and variety in your diet to support muscle growth and recovery.

What is the environmental impact of producing Navel Oranges compared to Traditional Pineapple?

Navel oranges generally have a lower environmental impact compared to traditional pineapples. Oranges require less water, land, and energy to grow, resulting in lower greenhouse gas emissions and overall environmental footprint. Additionally, oranges are typically grown in more temperate regions, reducing the need for extensive transportation compared to pineapples, which are often grown in tropical regions and require long-distance shipping.