Comparing Nutrients in 500 calories Navel Oranges VS Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E

Weight per 500 calories

• Navel Oranges: 1020g
• Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E: 1000g

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

Discover which food has more nutrients per 500 calories - Navel Oranges or Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	3%	2%	95%

Macro Nutrients

	Navel Oranges	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	NA	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	94% 122g	130g per day for Men 19-50 years
Sugars	120% 86.7g	138% 100g	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	31.7% 23g	52.6% 38g	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	% 20g	% 46.5g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 15.3g	g per day for Men 19-50 years
Fiber	59% 22.4g	5.26% 2g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	77% 1mg	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	86.7% 347μg	30% 120μg	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	670% 603mg	348% 313mg	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	10.2% 1.53mg	42% 6.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Recommended Dietary Allowance
Calcium	44% 439mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	31% 0.28mg	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	16.6% 1.33mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	219% 5.04mg	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	33.5% 235mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	39% 1320mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	23.7% 877g	23.5% 871g	3700g per day for Men 19-50 years

Navel Oranges VS Pineapple Juice, Canned, Not From Concentrate, Unsweetened, With Added Vitamins A, C And E Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E?

Lets compare vitamin content per 500 calories of Navel Oranges vs Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E:

• 500 calories of Navel Oranges have 3.3 times more Vitamin B2, 3.1 times more Vitamin B3, 4.8 times more Vitamin B5, 2.9 times more Vitamin B9 and 1.9 times more Vitamin C than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• While 500 kcal of Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E contain 4.1 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E provide similar amounts of Vitamin B1 and Vitamin B6 per 500 calories.
• 500 calories of Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have insufficient amounts of Vitamin B3
• Both Raw Navel Oranges as well as Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E:

• 500 calories of Navel Oranges have 3.1 times more Calcium, 1.4 times more Copper, 2.6 times more Phosphorus and 1.3 times more Potassium than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• While 500 kcal of Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E contain 2 times more Iron, 17 times more Manganese and 1.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E contain similar levels of Magnesium and Water per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 11.2 times more Fiber and 2.6 times more Protein than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• While 500 kcal of Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E contain 1.7 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E provide inadequate amounts of Fiber and Protein