Comparing Nutrients in 7 ounces Oranges with Peel VS 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	4.3% 125kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.061% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.012% 0.004g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.07% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	34% 24.7g	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	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	23.5% 8.93g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	1.4% 0.79g	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	2.87% 25.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	4.96% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11.3% 0.15mg	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	15% 59.5μg	5.46% 22μg	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	157% 141mg	26.5% 24mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	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	14% 139mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	9.92% 0.089mg	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	20% 1.6mg	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	NA	91% 2.1mg	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	6.24% 43.7mg	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• 7 ounces of Oranges with Peel have 1.4 times more Vitamin B1, 2.5 times more Vitamin B2, 2.5 times more Vitamin B3, 2.6 times more Vitamin B5, 1.3 times more Vitamin B6, 2.7 times more Vitamin B9 and 5.9 times more Vitamin C than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• 7 ounces of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Oranges with Peel as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• 7 ounces of Oranges with Peel have 5.4 times more Calcium, 1.3 times more Copper, 5 times more Iron, 2.4 times more Phosphorus and 1.5 times more Potassium 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 contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water lack sufficient amounts of Calcium and Phosphorus
• Both Raw Oranges with Peel as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.2 times more Energy, 1.2 times more Carbohydrate, 22.5 times more Fiber and 3.3 times more Protein than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• 7 ounces of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water provide inadequate amounts of Energy, 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 seven ounces.