Comparing Nutrients in 100 grams Traditional Pineapple VS Oranges

Macros Ratio

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

Macro Nutrients

	Traditional Pineapple	Oranges	Recommended Dietary Allowance
Energy	1.55% 45kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	NA	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	NA	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	NA	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.1% 12g	9.04% 11.8g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	13% 9.35g	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	2.68% 1.94g	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	% 1.76g	NA	g per day for Men 19-50 years
Sucrose	% 4.6g	NA	g per day for Men 19-50 years
Fiber	NA	6.3% 2.4g	38g per day for Men 19-50 years
Protein	0.98% 0.55g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Traditional Pineapple	Oranges	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.23% 0.029mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.86% 0.19mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.15% 0.11mg	4.6% 0.06mg	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	2.75% 11μg	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	18.8% 17mg	59% 53.2mg	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	1.2% 0.18mg	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

	Traditional Pineapple	Oranges	Recommended Dietary Allowance
Calcium	1.3% 13mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	9% 0.081mg	5% 0.045mg	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	3.13% 0.25mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	69.3% 1.6mg	1.1% 0.025mg	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	1.3% 9mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	3.68% 125mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.36% 87.2g	2.34% 86.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Traditional Pineapple vs Oranges:

• Traditional Raw Pineapple has 1.7 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 3.7 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B5, 2.7 times more Vitamin B9 and 3.1 times more Vitamin C than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Raw Oranges have similar amounts of Vitamin B1 per 100 g.
• Both Traditional Raw Pineapple as well as Raw Oranges have insufficient amounts of Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Traditional Pineapple vs Oranges:

• Traditional Raw Pineapple has 1.8 times more Copper, 2.5 times more Iron and 63.7 times more Manganese than Raw Oranges.
• While Raw Oranges contain 3.1 times more Calcium, 1.6 times more Phosphorus and 1.4 times more Potassium than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Raw Oranges have similar amounts of Magnesium and Water per 100 g.
• Both Traditional Raw Pineapple as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Oranges contain 1.7 times more Protein than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 100 g.
• Both Traditional Raw Pineapple as well as Raw Oranges have insufficient amounts of Fat, Glucose and Sucrose in 100 g.