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

Weight per 500 calories

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water: 980g
• Valencia 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, frozen concentrate, unsweetened, diluted with 3 volume water or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	3%	1%	96%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.061% 0.02g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	2.45% 0.039g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	93% 121g	130g per day for Men 19-50 years
Sugars	169% 122g	NA	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	5.16% 1.96g	67% 25.5g	38g per day for Men 19-50 years
Protein	7% 3.92g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 9.8μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.69mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.23mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	49.5% 0.64mg	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	27% 108μg	99% 398μg	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	131% 118mg	550% 495mg	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	0.65% 0.098mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Valencia Oranges	Recommended Dietary Allowance
Calcium	12.7% 127mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	42% 0.38mg	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	19.6% 1.57mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	32.7% 137mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	447% 10.3mg	10.2% 0.23mg	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	12.6% 88.2mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.98μg	NA	55μg per day for Men 19-50 years
Sodium	0.65% 9.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.13% 0.78mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	23% 849g	24% 881g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges contain 12.5 times more Vitamin A, 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 3.7 times more Vitamin B9 and 4.2 times more Vitamin C than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water and Raw Valencia Oranges have similar amounts of Vitamin B6 per 500 kcal.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water has 1.7 times more Iron, 1.3 times more Magnesium, 43.8 times more Manganese and 1.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.2 times more Calcium, 2 times more Phosphorus and 1.4 times more Potassium than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water and Raw Valencia Oranges have similar amounts of Copper and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges contain 4.2 times more Omega 3, 13 times more Fiber and 2.7 times more Protein than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.