Comparing Nutrients in 500 calories Oranges with Peel VS Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid

Weight per 500 calories

• Oranges with Peel: 794g
• Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid: 943g

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

Discover which food has more nutrients per 500 calories - Oranges with Peel or Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid	3%	2%	95%

Macro Nutrients

	Oranges with Peel	Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	130% 94g	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	49.6% 36g	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	% 44g	g per day for Men 19-50 years
Sucrose	NA	% 14.4g	g per day for Men 19-50 years
Fiber	94% 35.7g	4.97% 1.9g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	45.6% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	15.2% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	72.6% 0.94mg	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	59.5% 238μg	42.5% 170μg	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	626% 563mg	105% 94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.26% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Calcium	55.6% 556mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	72.3% 0.65mg	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	79.4% 6.35mg	36.6% 2.92mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	NA	207% 4.75mg	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	25% 175mg	10.8% 75.5mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	36% 1226mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.7% 0.94μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.26% 19mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	9.43% 1.04mg	11mg per day for Men 19-50 years
Water	17.7% 653g	22% 815g	3700g per day for Men 19-50 years

Oranges With Peel VS Pineapple Juice, Canned Or Bottled, Unsweetened, Without Added Ascorbic Acid Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid:

• 500 calories of Oranges with Peel have more Vitamin A, 1.5 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 5 times more Vitamin B5, 1.4 times more Vitamin B9 and 6 times more Vitamin C than Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid.
• While 500 kcal of Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid contain 1.3 times more Vitamin B6 than Raw Oranges with Peel .
• 500 calories of Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid:

• 500 calories of Oranges with Peel have 4.5 times more Calcium, 2.2 times more Iron, 2.3 times more Phosphorus, 1.3 times more Potassium and 5.9 times more Selenium than Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid.
• While 500 kcal of Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid contain 1.4 times more Copper than Raw Oranges with Peel .
• Both Oranges with Peel and Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid contain similar levels of Magnesium and Water per 500 calories.
• 500 calories of Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid lack sufficient amounts of Selenium
• Both Raw Oranges with Peel as well as Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 18.9 times more Fiber and 3 times more Protein than Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid.
• While 500 kcal of Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid contain 1.3 times more Omega 3 than Raw Oranges with Peel .
• Both Oranges with Peel and Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3
• 500 calories of Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid provide inadequate amounts of Fiber and Protein
• Both Raw Oranges with Peel as well as Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid provide inadequate amounts of Omega 6 in 500 calories.