Comparing Nutrients in 7 ounces Oranges with Peel VS Extra Sweet Pineapple

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.37g	g per day for Men 19-50 years
Sucrose	NA	% 13g	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	1.88% 1.05g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Extra Sweet 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	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	9.43% 37.7μg	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	157% 141mg	124% 112mg	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	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	14% 139mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	6.95% 0.56mg	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	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	6.24% 43.7mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	6.3% 214mg	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% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Extra Sweet Pineapple per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Extra Sweet Pineapple:

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

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

• 7 ounces of Oranges with Peel have 5.4 times more Calcium, 2.9 times more Iron, 2.8 times more Phosphorus and 1.8 times more Potassium than Extra Sweet Pineapple.
• While 7 oz of Raw Extra Sweet Pineapple contain 2 times more Copper than Raw Oranges with Peel .
• Both Oranges with Peel and Extra Sweet Pineapple contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Extra Sweet Pineapple lack sufficient amounts of Calcium and Phosphorus
• Both Raw Oranges with Peel 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 Oranges with Peel have 1.2 times more Energy, 3.2 times more Fiber and 2.5 times more Protein than Extra Sweet Pineapple.
• Both Oranges with Peel and Extra Sweet Pineapple offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Extra Sweet Pineapple provide inadequate amounts of Energy and Protein

Frequently Asked Questions about Oranges with Peel VS Extra Sweet Pineapple

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

Oranges with peel are high in vitamin C, fiber, and antioxidants which can support immune health, digestion, and skin health. The peel also contains higher amounts of certain nutrients compared to the flesh alone. Extra sweet pineapple is a good source of vitamin C, manganese, and antioxidants which can also support immune health and digestion. Both fruits offer health benefits, so including a variety of fruits in your diet is recommended for overall health and well-being.

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

Both oranges with peel and extra sweet pineapple can be part of a healthy weight loss diet due to their high fiber content and low calorie density. Oranges with peel are particularly beneficial as the peel contains additional fiber and nutrients. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall balanced eating habits and portion control in addition to incorporating these fruits into your diet.

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

Both oranges with peel and extra sweet pineapple can be beneficial for muscle gain due to their vitamin C content, which helps with collagen synthesis and muscle repair. However, if you are looking to specifically support muscle growth, extra sweet pineapple may be a better choice as it also contains bromelain, an enzyme that can help reduce inflammation and improve digestion, leading to better nutrient absorption. Additionally, pineapple is a good source of vitamin C and manganese, which are important for muscle function and recovery. Incorporating a variety of fruits and vegetables into your diet, including both oranges and pineapple, can help support your muscle-building goals.

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

Oranges with peel generally have a lower environmental impact compared to extra sweet pineapples. Oranges require less water, land, and energy to produce, and they also have a smaller carbon footprint. Additionally, oranges are typically grown in a wider range of climates, reducing the need for long-distance transportation. However, it's important to consider factors such as transportation distance and farming practices when assessing the overall environmental impact of each fruit.