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

Weight per 500 calories

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

Macros Ratio

	Protein	Fat	Carbs
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	3%	1%	96%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.061% 0.02g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	2.45% 0.039g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	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	96% 124g	98% 128g	130g per day for Men 19-50 years
Sugars	169% 122g	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	NA	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	NA	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	5.16% 1.96g	59% 22.4g	38g per day for Men 19-50 years
Protein	7% 3.92g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Navel 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	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.23mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	27% 108μg	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	131% 118mg	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	0.65% 0.098mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Navel Oranges	Recommended Dietary Allowance
Calcium	12.7% 127mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	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	19.6% 1.57mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	32.7% 137mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	447% 10.3mg	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	12.6% 88.2mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.98μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.8mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	7.13% 0.78mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	23% 849g	23.7% 877g	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 Navel Oranges:

• Raw Navel Oranges contain 12.5 times more Vitamin A, 2.7 times more Vitamin B2, 2.2 times more Vitamin B3, 2.2 times more Vitamin B5, 3.2 times more Vitamin B9, 5.1 times more Vitamin C and 15.6 times more Vitamin E than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

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

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water has 1.2 times more Magnesium and 34.8 times more Manganese than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.4 times more Calcium, 2.7 times more Phosphorus and 1.3 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 Navel Oranges have similar amounts of Copper, Iron, Zinc and Water per 500 kcal.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water as well as Raw Navel Oranges have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water has 1.4 times more Sugars than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.3 times more Omega 3, 11.4 times more Fiber and 2.4 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 Navel 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 Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.