Comparing Nutrients in 300 calories Navel Oranges VS Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water

Weight per 300 calories

• Navel Oranges: 612g
• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water: 588g

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

Discover which food has more nutrients per 300 calories - Navel Oranges or Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	3%	1%	96%

Macro Nutrients

	Navel Oranges	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	1.47% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.21% 0.035g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	57.3% 74.5g	130g per day for Men 19-50 years
Sugars	71.8% 52g	101% 73.4g	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	19% 13.8g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 26.2g	NA	g per day for Men 19-50 years
Fiber	35.4% 13.5g	3.1% 1.18g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	4.2% 2.35g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0.65% 5.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	34.3% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	9.05% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	33.5% 0.44mg	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	52% 208μg	16% 64.7μg	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	402% 362mg	78.4% 70.6mg	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	6.12% 0.92mg	0.39% 0.059mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.47% 1.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	26.3% 263mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	29.4% 0.26mg	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	9.95% 0.8mg	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	19.6% 82.4mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	268% 6.17mg	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	20% 141mg	7.56% 53mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.07% 0.59μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	4.28% 0.47mg	11mg per day for Men 19-50 years
Water	14.2% 526g	13.8% 509g	3700g per day for Men 19-50 years

Navel Oranges VS Pineapple Juice, Frozen Concentrate, Unsweetened, Diluted With 3 Volume Water Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water?

Lets compare vitamin content per 300 calories of Navel Oranges vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• 300 calories of Navel Oranges have 12.5 times more Vitamin A, 2.7 times more Vitamin B2, 2.2 times more Vitamin B3, 2.2 times more Vitamin B5, 3.2 times more Vitamin B9, 5.1 times more Vitamin C and 15.6 times more Vitamin E than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Navel Oranges and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• 300 calories of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Navel Oranges as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• 300 calories of Navel Oranges have 3.4 times more Calcium, 2.7 times more Phosphorus and 1.3 times more Potassium than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While 300 kcal of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contain 34.8 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contain similar levels of Copper, Iron, Magnesium and Water per 300 calories.
• Both Raw Navel Oranges as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 11.4 times more Fiber and 2.4 times more Protein than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While 300 kcal of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contain 1.4 times more Sugars than Raw Navel Oranges.
• Both Navel Oranges and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water provide inadequate amounts of Fiber and Protein
• Both Raw Navel Oranges as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.