Comparing Nutrients in 7 ounces Pineapple VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Pineapple	Navel Oranges	Recommended Dietary Allowance
Energy	3.42% 99kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	20% 26g	19% 25g	130g per day for Men 19-50 years
Sugars	27% 19.5g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	% 12g	% 8.5g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Navel 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	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.45% 0.42mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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% 0.3mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	8.6% 0.077mg	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	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	2.5% 0.058mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	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	2.16% 0.24mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Pineapple VS Navel Oranges per 7 oz

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

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

• 7 ounces of Pineapple have 1.4 times more Vitamin B6 than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.6 times more Vitamin B2 and 1.9 times more Vitamin B9 than Raw Pineapple.
• Both Pineapple and Navel Oranges provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C per seven ounces.
• Both Raw Pineapple as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Pineapple vs Navel Oranges:

• 7 ounces of Pineapple have 2.8 times more Copper, 2.2 times more Iron and 32 times more Manganese than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 3.3 times more Calcium, 2.9 times more Phosphorus and 1.5 times more Potassium than Raw Pineapple.
• Both Pineapple and Navel Oranges contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Pineapple lack sufficient amounts of Calcium and Phosphorus
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Pineapple as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Navel Oranges contain 1.6 times more Fiber than Raw Pineapple.
• Both Pineapple and Navel Oranges offer comparable quantities of Carbohydrate, Sugars and Fructose per seven ounces.
• Both Raw Pineapple as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.