Comparing Nutrients in 7 ounces Pineapple VS Oranges

Macros Ratio

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

Macro Nutrients

	Pineapple	Oranges	Recommended Dietary Allowance
Energy	3.42% 99kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	18% 23.3g	130g per day for Men 19-50 years
Sugars	27% 19.5g	25.6% 18.6g	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	5.8% 4.2g	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	% 3.43g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Oranges	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.45% 0.42mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	9.16% 0.12mg	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	8.93% 35.7μg	15% 59.5μg	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	105% 95mg	117% 106mg	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	0.26% 0.04mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Oranges	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	9.92% 0.089mg	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	7.2% 0.58mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	2.16% 0.05mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.27% 16mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.65% 172g	3700g per day for Men 19-50 years

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

• Raw Pineapple has 1.8 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 3.7 times more Vitamin A, 1.7 times more Vitamin B9 and 9 times more Vitamin E than Raw Pineapple.
• Both Raw Pineapple and Raw Oranges have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin C per 7 oz.
• Both Raw Pineapple as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Pineapple vs Oranges:

• Raw Pineapple has 2.4 times more Copper, 2.9 times more Iron, 37.1 times more Manganese and 1.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.1 times more Calcium, 1.8 times more Phosphorus and 1.7 times more Potassium than Raw Pineapple.
• Both Raw Pineapple and Raw Oranges have similar amounts of Magnesium and Water per 7 oz.
• Both Raw Pineapple as well as Raw Oranges have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Pineapple has 2.4 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 1.7 times more Fiber and 1.7 times more Protein than Raw Pineapple.
• Both Raw Pineapple and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 7 oz.
• Both Raw Pineapple as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.