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

Weight per 300 calories

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water: 588g
• Oranges: 638g

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

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

Macros Ratio

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

Macro Nutrients

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.037% 0.012g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	1.47% 0.024g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.3% 74.5g	57.7% 75g	130g per day for Men 19-50 years
Sugars	101% 73.4g	82.3% 59.7g	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	3.1% 1.18g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	4.2% 2.35g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Oranges	Recommended Dietary Allowance
Vitamin A	0.65% 5.9μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.3% 0.41mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.05% 0.12mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.35% 1.18mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	29.5% 0.38mg	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	16% 64.7μg	48% 191μg	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	78.4% 70.6mg	377% 340mg	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	0.39% 0.059mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.47% 1.76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Oranges	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	29.4% 0.26mg	32% 0.29mg	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	11.8% 0.94mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.4mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	268% 6.17mg	6.94% 0.16mg	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	7.56% 53mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	1.07% 0.59μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.39% 5.9mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.28% 0.47mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	13.8% 509g	15% 554g	3700g per day for Men 19-50 years

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

• Raw Oranges contain 11.9 times more Vitamin A, 1.3 times more Vitamin B1, 2.2 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 3 times more Vitamin B9, 4.8 times more Vitamin C and 19.5 times more Vitamin E than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water and Raw Oranges have similar amounts of Vitamin B6 per 300 kcal.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

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

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water has 1.5 times more Iron, 1.3 times more Magnesium and 38.7 times more Manganese than Raw Oranges.
• While Raw Oranges contain 3.3 times more Calcium, 1.7 times more Phosphorus, 1.5 times more Potassium and 5.4 times more Selenium than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water and Raw Oranges have similar amounts of Copper, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water has 1.2 times more Sugars than Raw Oranges.
• While Raw Oranges contain 13 times more Fiber and 2.6 times more Protein than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.