Comparing Nutrients in 500 calories Oranges with Peel VS Pineapple juice, frozen concentrate, unsweetened, undiluted

Weight per 500 calories

• Oranges with Peel: 794g
• Pineapple juice, frozen concentrate, unsweetened, undiluted: 279g

Pineapple juice, frozen concentrate, unsweetened, undiluted has 2.8 times more energy per unit of mass than Raw Oranges with Peel , which is above average in comparison to other foods. Oranges with Peel having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pineapple juice, frozen concentrate, unsweetened, undiluted	3%	0%	97%

Macro Nutrients

	Oranges with Peel	Pineapple juice, frozen concentrate, unsweetened, undiluted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	0.29% 0.28g	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	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	95% 124g	130g per day for Men 19-50 years
Sugars	NA	168% 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	5.15% 1.96g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pineapple juice, frozen concentrate, unsweetened, undiluted	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.93% 8.38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	53.5% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	54.8% 0.71mg	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	26% 103μg	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	130% 117mg	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	0.56% 0.084mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pineapple juice, frozen concentrate, unsweetened, undiluted	Recommended Dietary Allowance
Calcium	55.6% 556mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	97% 0.87mg	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	31.4% 2.5mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	23.3% 98mg	420mg per day for Men 19-50 years
Manganese	NA	418% 9.6mg	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	11% 78.2mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	38.8% 1318mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.03% 1.1μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.56% 8.38mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	17.7% 653g	4% 148g	3700g per day for Men 19-50 years

Oranges With Peel VS Pineapple Juice, Frozen Concentrate, Unsweetened, Undiluted Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Oranges with Peel vs Pineapple juice, frozen concentrate, unsweetened, undiluted:

• 500 calories of Oranges with Peel have 12.3 times more Vitamin A, 1.2 times more Vitamin B1, 2.4 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5, 2.3 times more Vitamin B9 and 4.8 times more Vitamin C than Pineapple juice, frozen concentrate, unsweetened, undiluted.
• Both Oranges with Peel and Pineapple juice, frozen concentrate, unsweetened, undiluted provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Pineapple juice, frozen concentrate, unsweetened, undiluted have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Pineapple juice, frozen concentrate, unsweetened, undiluted have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Pineapple juice, frozen concentrate, unsweetened, undiluted:

• 500 calories of Oranges with Peel have 5.1 times more Calcium, 2.5 times more Iron, 2.2 times more Phosphorus, 5 times more Selenium and 4.4 times more Water than Pineapple juice, frozen concentrate, unsweetened, undiluted.
• While 500 kcal of Pineapple juice, frozen concentrate, unsweetened, undiluted contain 1.9 times more Copper and 1.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Pineapple juice, frozen concentrate, unsweetened, undiluted contain similar levels of Magnesium and Potassium per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Pineapple juice, frozen concentrate, unsweetened, undiluted lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 18.3 times more Fiber and 2.8 times more Protein than Pineapple juice, frozen concentrate, unsweetened, undiluted.
• Both Oranges with Peel and Pineapple juice, frozen concentrate, unsweetened, undiluted offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Pineapple juice, frozen concentrate, unsweetened, undiluted provide inadequate amounts of Fiber and Protein
• Both Raw Oranges with Peel as well as Pineapple juice, frozen concentrate, unsweetened, undiluted provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.