Comparing Nutrients in 500 calories Navel Oranges VS Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water

Weight per 500 calories

• Navel Oranges: 1020g
• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water: 980g

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, frozen concentrate, unsweetened, diluted with 3 volume water?

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.061% 0.02g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	2.45% 0.039g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	96% 124g	130g per day for Men 19-50 years
Sugars	120% 86.7g	169% 122g	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	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	5.16% 1.96g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	7% 3.92g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	1.1% 9.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	57% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	56% 0.73mg	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	27% 108μg	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	131% 118mg	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	0.65% 0.098mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.45% 2.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	44% 439mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	49% 0.44mg	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	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	32.7% 137mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	447% 10.3mg	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	12.6% 88.2mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.98μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	0.65% 9.8mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	7.13% 0.78mg	11mg per day for Men 19-50 years
Water	23.7% 877g	23% 849g	3700g per day for Men 19-50 years

Navel Oranges VS Pineapple Juice, Frozen Concentrate, Unsweetened, Diluted With 3 Volume Water Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water?

Lets compare vitamin content per 500 calories of Navel Oranges vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• 500 calories of Navel Oranges have 12.5 times more Vitamin A, 2.7 times more Vitamin B2, 2.2 times more Vitamin B3, 2.2 times more Vitamin B5, 3.2 times more Vitamin B9, 5.1 times more Vitamin C and 15.6 times more Vitamin E than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Navel Oranges and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water provide similar amounts of Vitamin B1 and Vitamin B6 per 500 calories.
• 500 calories of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Navel Oranges as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• 500 calories of Navel Oranges have 3.4 times more Calcium, 2.7 times more Phosphorus and 1.3 times more Potassium than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While 500 kcal of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contain 34.8 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contain similar levels of Copper, Iron, Magnesium and Water per 500 calories.
• Both Raw Navel Oranges as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 11.4 times more Fiber and 2.4 times more Protein than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While 500 kcal of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contain 1.4 times more Sugars than Raw Navel Oranges.
• Both Navel Oranges and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water provide inadequate amounts of Fiber and Protein
• Both Raw Navel Oranges as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.