Comparing Nutrients in 7 ounces Pineapple VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Pineapple	Valencia Oranges	Recommended Dietary Allowance
Energy	3.42% 99kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.51% 0.087g	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% 23.6g	130g per day for Men 19-50 years
Sugars	27% 19.5g	NA	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	13% 4.96g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.65% 24μg	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	3.4% 0.54mg	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	9.6% 0.13mg	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	19.3% 77.4μg	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	107% 96mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Valencia 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	8.16% 0.073mg	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	2.23% 0.18mg	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% 0.046mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	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	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.63% 171g	3700g per day for Men 19-50 years

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

• Raw Pineapple has 1.8 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Vitamin A and 2.2 times more Vitamin B9 than Raw Pineapple.
• Both Raw Pineapple and Raw Valencia Oranges have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin C per 7 oz.
• Both Raw Pineapple as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pineapple vs Valencia Oranges:

• Raw Pineapple has 3 times more Copper, 3.2 times more Iron, 40.3 times more Manganese and 2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.1 times more Calcium, 2.1 times more Phosphorus and 1.6 times more Potassium than Raw Pineapple.
• Both Raw Pineapple and Raw Valencia Oranges have similar amounts of Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges contain 1.8 times more Fiber and 1.9 times more Protein than Raw Pineapple.
• Both Raw Pineapple and Raw Valencia Oranges have similar amounts of Energy, Omega 3 and Carbohydrate per 7 oz.
• Both Raw Pineapple as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.