Comparing Nutrients in 7 ounces Oranges with Peel VS Pineapple

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pineapple	4%	2%	94%

Macro Nutrients

	Oranges with Peel	Pineapple	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	27% 19.5g	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	NA	5.8% 4.2g	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	NA	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 12g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pineapple	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	8.45% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	17% 0.22mg	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	15% 59.5μg	8.93% 35.7μg	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	157% 141mg	105% 95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pineapple	Recommended Dietary Allowance
Calcium	14% 139mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	24.3% 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	20% 1.6mg	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	80% 1.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.24% 43.7mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Pineapple per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Pineapple:

• 7 ounces of Oranges with Peel have 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B5, 1.7 times more Vitamin B9 and 1.5 times more Vitamin C than Pineapple.
• Both Oranges with Peel and Pineapple provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• Both Raw Oranges with Peel as well as Raw Pineapple have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Pineapple:

• 7 ounces of Oranges with Peel have 5.4 times more Calcium, 2.8 times more Iron, 2.8 times more Phosphorus and 1.8 times more Potassium than Pineapple.
• While 7 oz of Raw Pineapple contain 1.9 times more Copper than Raw Oranges with Peel .
• Both Oranges with Peel and Pineapple contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Pineapple lack sufficient amounts of Calcium and Phosphorus
• Both Raw Oranges with Peel as well as Raw Pineapple lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.3 times more Energy, 3.2 times more Fiber and 2.4 times more Protein than Pineapple.
• Both Oranges with Peel and Pineapple offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Pineapple provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raw Pineapple provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Pineapple

What are the health benefits of Oranges with Peel compared to Pineapple?

Oranges with peel are a good source of fiber, vitamin C, and antioxidants, which can support immune health, digestion, and skin health. Pineapple, on the other hand, is rich in vitamin C, manganese, and bromelain, an enzyme that may have anti-inflammatory properties. Both fruits offer health benefits, so including a variety of fruits in your diet can help provide a range of nutrients for overall health.

Can I lose weight easier by eating more Oranges with Peel or Pineapple?

Both oranges with peel and pineapple can be part of a healthy weight loss diet due to their high fiber content and low calorie density. Oranges with peel contain more fiber than peeled oranges, which can help with satiety and digestion. Pineapple is also a good choice as it is low in calories and high in water content, making it a filling and hydrating snack. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of fruits and vegetables into your diet, along with other nutrient-dense foods, is key for successful weight loss.

Should I eat more Oranges with Peel or more Pineapple to gain more muscles while training consistently?

Both oranges and pineapples are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. Oranges are rich in 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. Ultimately, the key to gaining muscle while training consistently is to ensure you are consuming enough protein, carbohydrates, healthy fats, and a variety of fruits and vegetables to provide your body with the necessary nutrients for muscle growth and repair.

What is the environmental impact of producing Oranges with Peel compared to Pineapple?

Oranges with peel generally have a lower environmental impact compared to pineapples. Oranges require less water, land, and resources to grow, and they also have a smaller carbon footprint. Additionally, oranges are typically grown in more temperate regions, which reduces the need for energy-intensive transportation compared to pineapples, which are often grown in tropical regions and need to be shipped long distances.