Comparing Nutrients in 7 ounces Traditional Pineapple VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Traditional Pineapple	4%	2%	94%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Traditional Pineapple	Florida Oranges	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	NA	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	17.6% 23g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	25% 18g	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	5.3% 3.85g	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	% 3.5g	NA	g per day for Men 19-50 years
Sucrose	% 9.1g	NA	g per day for Men 19-50 years
Fiber	NA	12.5% 4.76g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Traditional Pineapple	Florida 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% 0.15mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.43% 0.058mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	7.8% 0.1mg	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	5.46% 22μg	8.43% 33.7μg	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	37.3% 33.5mg	99% 89.3mg	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	NA	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

	Traditional Pineapple	Florida Oranges	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	6.2% 0.5mg	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	137% 3.16mg	2.07% 0.048mg	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	2.55% 18mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	1.44% 0.16mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.68% 173g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Traditional Pineapple VS Florida Oranges per 7 oz

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

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

• 7 ounces of Traditional Pineapple have 2.1 times more Vitamin B6 than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B5, 1.5 times more Vitamin B9 and 2.7 times more Vitamin C than Traditional Raw Pineapple.
• Both Traditional Pineapple and Florida Oranges provide similar amounts of Vitamin B3 per seven ounces.
• Both Traditional Raw Pineapple as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Traditional Pineapple vs Florida Oranges:

• 7 ounces of Traditional Pineapple have 2.1 times more Copper, 2.8 times more Iron and 66.4 times more Manganese than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 3.3 times more Calcium and 1.4 times more Potassium than Traditional Raw Pineapple.
• Both Traditional Pineapple and Florida Oranges contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Traditional Pineapple lack sufficient amounts of Calcium
• 7 ounces of Florida Oranges lack sufficient amounts of Iron and Manganese
• Both Traditional Raw Pineapple as well as Raw Florida Oranges lack sufficient amounts of Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Traditional Raw Pineapple and Raw Florida Oranges have similar amounts of macro-nutrients per 7 oz
• Both Traditional Pineapple and Florida Oranges offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• Both Traditional Raw Pineapple as well as Raw Florida Oranges provide inadequate amounts of Energy and Protein in seven ounces.