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

Weight per 300 calories

• Oranges with Peel: 476g
• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water: 588g

Oranges with Peel have 1.2 times more energy per 100g than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water. It has low energy density when compared to other foods. Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	3%	1%	96%

Macro Nutrients

	Oranges with Peel	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	1.47% 1.43g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	1.47% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	56.8% 74g	57.3% 74.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	56.4% 21.4g	3.1% 1.18g	38g per day for Men 19-50 years
Protein	11% 6.2g	4.2% 2.35g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0.65% 5.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	34.3% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	9.05% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	78.4% 70.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.39% 0.059mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.47% 1.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	33.3% 333mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	47.6% 3.8mg	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	19.6% 82.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	15% 105mg	7.56% 53mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	1.07% 0.59μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	4.28% 0.47mg	11mg per day for Men 19-50 years
Water	10.6% 392g	13.8% 509g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Oranges with Peel have 10.5 times more Vitamin A, 2 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B5, 2.2 times more Vitamin B9 and 4.8 times more Vitamin C than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Oranges with Peel 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
• Both Raw Oranges with Peel as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Oranges with Peel have 4.4 times more Calcium, 4 times more Iron, 2 times more Phosphorus, 1.2 times more Potassium and 5.7 times more Selenium 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 1.3 times more Water than Raw Oranges with Peel .
• Both Oranges with Peel and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contain similar levels of Copper and Magnesium per 300 calories.
• 300 calories of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water lack sufficient amounts of Selenium
• Both Raw Oranges with Peel as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 18.2 times more Fiber and 2.6 times more Protein than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Oranges with Peel 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 Oranges with Peel 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.