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

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have 1.2 times more Vitamin B6 and 4.1 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain 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.
• Both Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E and Raw Navel Oranges have similar amounts of Vitamin B1 per 500 kcal.
• Both Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have 2 times more Iron, 17 times more Manganese and 1.3 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 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.
• Both Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E and Raw Navel Oranges have similar amounts of Magnesium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have 1.7 times more Fructose than Raw Navel Oranges.
• While Raw Navel Oranges contain 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.
• Both Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E and Raw Navel Oranges have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.