Comparing Nutrients in 100 calories Pineapple VS Oranges

Weight per 100 calories

• Pineapple: 200g
• Oranges: 213g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Pineapple or Oranges?

Macros Ratio

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

Macro Nutrients

	Pineapple	Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26.2g	19.2% 25g	130g per day for Men 19-50 years
Sugars	27% 19.7g	27.4% 20g	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	5.85% 4.24g	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	% 3.46g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	1.93% 1.08g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Oranges	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	2.6% 23.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.92% 0.064mg	6.55% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.43mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	9.8% 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% 36μg	16% 64μg	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	106% 96mg	126% 113mg	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	0.27% 0.04mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Oranges	Recommended Dietary Allowance
Calcium	2.6% 26mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	10.6% 0.096mg	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	7.25% 0.58mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	2.3% 0.053mg	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	2.3% 16mg	4.26% 29.8mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	4.65% 172g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Pineapple vs Oranges:

• Raw Pineapple has 1.7 times more Vitamin B3, 1.8 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3.9 times more Vitamin A, 1.3 times more Vitamin B2, 1.8 times more Vitamin B9 and 9.6 times more Vitamin E than Raw Pineapple.
• Both Raw Pineapple and Raw Oranges have similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per 100 kcal.
• Both Raw Pineapple as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Pineapple vs Oranges:

• Raw Pineapple has 2.3 times more Copper, 2.7 times more Iron, 34.9 times more Manganese and 1.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.3 times more Calcium, 1.9 times more Phosphorus, 1.8 times more Potassium and 5.3 times more Selenium than Raw Pineapple.
• Both Raw Pineapple and Raw Oranges have similar amounts of Magnesium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Pineapple has 2.3 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 1.8 times more Fiber and 1.9 times more Protein than Raw Pineapple.
• Both Raw Pineapple and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Raw Pineapple as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.