Comparing Nutrients in 14 ounces Pina Colada VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Pina Colada	2%	15%	83%
Oranges	7%	2%	91%

Macro Nutrients

	Pina Colada	Oranges	Recommended Dietary Allowance
Energy	24% 691kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	7.7% 7.46g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	20.3% 6.5g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 90g	36% 46.6g	130g per day for Men 19-50 years
Sugars	122% 88.6g	51% 37g	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	3.13% 1.2g	25% 9.53g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Pina Colada	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.93% 0.47mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	18.3% 0.24mg	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	12% 47.6μg	29.8% 119μg	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	21.6% 19.4mg	235% 211mg	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	0.53% 0.079mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pina Colada	Oranges	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	20% 0.18mg	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	10.4% 0.83mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	4.3% 0.099mg	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	3.97% 27.8mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	6.97% 258g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pina Colada vs Oranges:

• Raw Oranges contain more Vitamin A, 3 times more Vitamin B1, 2.4 times more Vitamin B2, 2.4 times more Vitamin B3, 4.1 times more Vitamin B5, 1.3 times more Vitamin B6, 2.5 times more Vitamin B9, 10.9 times more Vitamin C and 9 times more Vitamin E than Pina Colada.
• Both Pina Colada as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Pina Colada vs Oranges:

• Pina Colada has 1.8 times more Copper, 2.1 times more Iron, 21.1 times more Manganese, 1.4 times more Selenium and 1.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 5 times more Calcium, 2 times more Phosphorus, 2.5 times more Potassium and 1.3 times more Water than Pina Colada.
• Both Pina Colada and Raw Oranges have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pina Colada has 3.7 times more Energy, 15.7 times more Fat, 109.1 times more Saturated Fat, 1.9 times more Carbohydrate and 2.4 times more Sugars than Raw Oranges.
• While Raw Oranges contain 8 times more Fiber and 2.2 times more Protein than Pina Colada.
• Both Pina Colada as well as Raw Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.