Comparing Nutrients in 14 ounces Valencia Oranges VS Pina Colada

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pina Colada	2%	15%	83%

Macro Nutrients

	Valencia Oranges	Pina Colada	Recommended Dietary Allowance
Energy	6.7% 194kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	7.7% 7.46g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	20.3% 6.5g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	69% 90g	130g per day for Men 19-50 years
Sugars	NA	122% 88.6g	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	26% 9.92g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pina Colada	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	2.93% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	13.7% 0.18mg	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	38.7% 155μg	12% 47.6μg	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	214% 192mg	21.6% 19.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Pina Colada	Recommended Dietary Allowance
Calcium	16% 159mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	35% 0.31mg	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	4.47% 0.36mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	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	9.64% 67.5mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	9.26% 343g	6.97% 258g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, 3 times more Vitamin B1, 2.4 times more Vitamin B2, 2.3 times more Vitamin B3, 4.1 times more Vitamin B5, 1.4 times more Vitamin B6, 3.3 times more Vitamin B9 and 9.9 times more Vitamin C than Pina Colada.
• Both Raw Valencia Oranges as well as Pina Colada have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Pina Colada:

• Raw Valencia Oranges have 5 times more Calcium, 1.3 times more Magnesium, 2.4 times more Phosphorus, 2.5 times more Potassium and 1.3 times more Water than Pina Colada.
• While Pina Colada contains 2.1 times more Copper, 2.3 times more Iron, 23 times more Manganese and 2.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 3.2 times more Omega 3, 8.3 times more Fiber and 2.5 times more Protein than Pina Colada.
• While Pina Colada contains 3.6 times more Energy, 6.3 times more Fat, 46.7 times more Saturated Fat and 1.9 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Pina Colada have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.