Comparing Nutrients in 100 grams Extra Sweet Pineapple VS Clementines

Macros Ratio

	Protein	Fat	Carbs
Extra Sweet Pineapple	4%	2%	94%
Clementines	6%	3%	91%

Macro Nutrients

	Extra Sweet Pineapple	Clementines	Recommended Dietary Allowance
Energy	1.76% 51kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	9.25% 12g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	12.7% 9.2g	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	2.97% 2.15g	2.26% 1.64g	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	% 1.7g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 6.47g	% 5.96g	g per day for Men 19-50 years
Fiber	3.7% 1.4g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	0.95% 0.53g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Clementines	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	7.17% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.54% 0.033mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	3.98% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.34% 0.22mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.77% 0.11mg	5.77% 0.075mg	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	4.75% 19μg	6% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	62.7% 56.4mg	54.2% 48.8mg	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	0.13% 0.02mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Clementines	Recommended Dietary Allowance
Calcium	1.3% 13mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	4.78% 0.043mg	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	3.5% 0.28mg	1.75% 0.14mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	35.6% 0.82mg	1% 0.023mg	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	1.14% 8mg	3% 21mg	700mg per day for Men 19-50 years
Potassium	3.18% 108mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.3% 85.7g	2.34% 86.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Extra Sweet Pineapple vs Clementines:

• Raw Extra Sweet Pineapple has 1.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Clementines.
• While Raw Clementines contain 1.3 times more Vitamin B3, 1.3 times more Vitamin B9 and 10 times more Vitamin E than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Raw Clementines have similar amounts of Vitamin B1, Vitamin B2 and Vitamin C per 100 g.
• Both Raw Extra Sweet Pineapple as well as Raw Clementines have insufficient amounts of Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Extra Sweet Pineapple vs Clementines:

• Raw Extra Sweet Pineapple has 2.6 times more Copper, 2 times more Iron, 35.6 times more Manganese and 2 times more Zinc than Raw Clementines.
• While Raw Clementines contain 2.3 times more Calcium, 2.6 times more Phosphorus and 1.6 times more Potassium than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Raw Clementines have similar amounts of Magnesium and Water per 100 g.
• Both Raw Extra Sweet Pineapple as well as Raw Clementines have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Extra Sweet Pineapple has 1.3 times more Fructose than Raw Clementines.
• While Raw Clementines contain 1.6 times more Protein than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Raw Clementines have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 100 g.
• Both Raw Extra Sweet Pineapple as well as Raw Clementines have insufficient amounts of Fat, Glucose and Sucrose in 100 g.