Comparing Nutrients in 7 ounces Extra Sweet Pineapple VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

	Extra Sweet Pineapple	Valencia Oranges	Recommended Dietary Allowance
Energy	3.5% 101kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 26.8g	18% 23.6g	130g per day for Men 19-50 years
Sugars	28.2% 20.5g	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	5.9% 4.27g	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	% 3.37g	NA	g per day for Men 19-50 years
Sucrose	% 13g	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	1.88% 1.05g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet 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	13.2% 0.16mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	9.43% 37.7μg	19.3% 77.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	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

	Extra Sweet Pineapple	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	25% 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	6.95% 0.56mg	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	70.6% 1.62mg	2% 0.046mg	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	2.27% 16mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	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% 170g	4.63% 171g	3700g per day for Men 19-50 years

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

• Raw Extra Sweet Pineapple has 1.9 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 2.1 times more Vitamin B9 than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Raw Valencia Oranges have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin C per 7 oz.
• Both Raw Extra Sweet Pineapple as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 7 oz.

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

• Raw Extra Sweet Pineapple has 3.1 times more Copper, 3.1 times more Iron, 35.6 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 1.7 times more Potassium than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet 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 2 times more Protein than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Raw Extra Sweet Pineapple as well as Raw Valencia Oranges have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.