Comparing Nutrients in 7 ounces Pineapple VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Pineapple	Oranges with Peel	Recommended Dietary Allowance
Energy	3.42% 99kcal	4.3% 125kcal	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	23.7% 30.8g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	7.63% 0.099mg	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	8.45% 0.42mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	14% 0.18mg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	NA	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Pineapple VS Oranges with Peel per 7 oz

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

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

• 7 ounces of Pineapple have 1.2 times more Vitamin B6 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 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 Raw Pineapple.
• Both Pineapple and Oranges with Peel provide similar amounts of Vitamin B3 per seven ounces.
• Both Raw Pineapple as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

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

Comparison of macro-nutrients per 7 ounces:

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