Comparing Nutrients in 100 grams Extra Sweet Pineapple VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Extra Sweet Pineapple	Oranges with Peel	Recommended Dietary Allowance
Energy	1.76% 51kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	NA	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	12% 15.5g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	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	2.97% 2.15g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 6.47g	NA	g per day for Men 19-50 years
Fiber	3.7% 1.4g	12% 4.5g	38g per day for Men 19-50 years
Protein	0.95% 0.53g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.54% 0.033mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.34% 0.22mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.77% 0.11mg	7.15% 0.093mg	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	7.5% 30μg	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	62.7% 56.4mg	79% 71mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.3% 13mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	6.33% 0.057mg	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	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	35.6% 0.82mg	NA	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	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	3.18% 108mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.3% 85.7g	2.22% 82.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Extra Sweet Pineapple VS Oranges with Peel per 100 g

Compare the macro and micronutrient content in 100 g of Extra Sweet Pineapple versus 100 g of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Extra Sweet Pineapple vs Oranges with Peel :

• 100 grams of Extra Sweet Pineapple have 1.2 times more Vitamin B6 than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B5, 1.6 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Extra Sweet Pineapple.
• Both Extra Sweet Pineapple and Oranges with Peel provide similar amounts of Vitamin B3 per 100 grams.
• Both Raw Extra Sweet Pineapple as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in 100 grams.

Comparing minerals per 100 grams for Extra Sweet Pineapple vs Oranges with Peel :

• 100 grams of Extra Sweet Pineapple have 2 times more Copper than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 5.4 times more Calcium, 2.9 times more Iron, 2.8 times more Phosphorus and 1.8 times more Potassium than Raw Extra Sweet Pineapple.
• Both Extra Sweet Pineapple and Oranges with Peel contain similar levels of Magnesium and Water per 100 grams.
• 100 grams of Extra Sweet Pineapple lack sufficient amounts of Calcium and Phosphorus
• Both Raw Extra Sweet Pineapple as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Oranges with Peel contain 3.2 times more Fiber and 2.5 times more Protein than Raw Extra Sweet Pineapple.
• Both Extra Sweet Pineapple and Oranges with Peel offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Extra Sweet Pineapple provide inadequate amounts of Energy and Protein