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

Weight per 300 calories

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water: 588g
• Florida Oranges: 652g

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 Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	3%	1%	96%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.037% 0.012g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.47% 0.024g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	1.2% 0.2g	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	58% 75.3g	130g per day for Men 19-50 years
Sugars	101% 73.4g	82.2% 59.6g	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	41% 15.7g	38g per day for Men 19-50 years
Protein	4.2% 2.35g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.65% 5.9μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.3% 0.41mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.05% 0.12mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.35% 1.18mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	25.6% 0.33mg	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	27.7% 111μg	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	326% 293mg	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	7.83% 1.17mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	29.4% 0.26mg	28.3% 0.25mg	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	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.4mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	268% 6.17mg	6.8% 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	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	1.07% 0.59μg	5.93% 3.26μg	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	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	13.8% 509g	15.4% 568g	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 Florida Oranges:

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water has 1.3 times more Vitamin B6 than Raw Florida Oranges.
• While Raw Florida Oranges contain 12.2 times more Vitamin A, 1.6 times more Vitamin B1, 2.2 times more Vitamin B2, 2.2 times more Vitamin B3, 2.2 times more Vitamin B5, 1.7 times more Vitamin B9, 4.2 times more Vitamin C and 20 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 as well as Raw Florida 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 Florida Oranges:

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water has 1.6 times more Iron, 1.3 times more Magnesium and 39.4 times more Manganese than Raw Florida Oranges.
• While Raw Florida Oranges contain 3.7 times more Calcium, 1.5 times more Phosphorus, 1.4 times more Potassium and 5.5 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 Florida 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 Florida Oranges.
• While Raw Florida Oranges contain 3 times more Omega 3, 13.3 times more Fiber and 1.9 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 Florida 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 Florida Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.