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

Weight per 300 calories

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

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 Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	3%	1%	96%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.037% 0.012g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	1.47% 0.024g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	1.6% 0.27g	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	56% 72.8g	130g per day for Men 19-50 years
Sugars	101% 73.4g	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	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	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.65% 5.9μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.3% 0.41mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.05% 0.12mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.35% 1.18mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	29.7% 0.39mg	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	59.7% 239μg	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	330% 297mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.47% 1.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Valencia Oranges	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	29.4% 0.26mg	25% 0.23mg	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	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.4mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	268% 6.17mg	6.12% 0.14mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	1.07% 0.59μg	NA	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	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	13.8% 509g	14.3% 529g	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 Valencia Oranges:

• Raw Valencia Oranges contain 12.5 times more Vitamin A, 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 3.7 times more Vitamin B9 and 4.2 times more Vitamin C than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water and Raw Valencia 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 Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water has 1.7 times more Iron, 1.3 times more Magnesium, 43.8 times more Manganese and 1.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.2 times more Calcium, 2 times more Phosphorus and 1.4 times more Potassium than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water and Raw Valencia Oranges have similar amounts of Copper and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges contain 4.2 times more Omega 3, 13 times more Fiber and 2.7 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 Valencia 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 Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.