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

Weight per 500 calories

• Oranges with Peel: 794g
• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water: 980g

Oranges with Peel have 1.2 times more energy per 100g than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water. It has low energy density when compared to other foods. Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	3%	1%	96%

Macro Nutrients

	Oranges with Peel	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	2.45% 2.4g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.061% 0.02g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	2.45% 0.039g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	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	95% 123g	96% 124g	130g per day for Men 19-50 years
Sugars	NA	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	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	94% 35.7g	5.16% 1.96g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	7% 3.92g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	1.1% 9.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	57% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	131% 118mg	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	0.65% 0.098mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.45% 2.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	55.6% 556mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	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	79.4% 6.35mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	32.7% 137mg	420mg per day for Men 19-50 years
Manganese	NA	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	25% 175mg	12.6% 88.2mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.8% 0.98μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.65% 9.8mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	7.13% 0.78mg	11mg per day for Men 19-50 years
Water	17.7% 653g	23% 849g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Oranges with Peel have 10.5 times more Vitamin A, 2 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B5, 2.2 times more Vitamin B9 and 4.8 times more Vitamin C than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Oranges with Peel 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
• Both Raw Oranges with Peel as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 calories of Oranges with Peel have 4.4 times more Calcium, 4 times more Iron, 2 times more Phosphorus, 1.2 times more Potassium and 5.7 times more Selenium 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 1.3 times more Water than Raw Oranges with Peel .
• Both Oranges with Peel and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contain similar levels of Copper and Magnesium per 500 calories.
• 500 calories of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water lack sufficient amounts of Selenium
• Both Raw Oranges with Peel as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 18.2 times more Fiber and 2.6 times more Protein than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Oranges with Peel 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 Oranges with Peel 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.