Comparing Nutrients in 1 pound Pina Colada VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Pina Colada	2%	15%	83%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Pina Colada	Oranges with Peel	Recommended Dietary Allowance
Energy	27.2% 789kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	23% 7.42g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	54% 70.3g	130g per day for Men 19-50 years
Sugars	140% 101g	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	3.6% 1.36g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Pina Colada	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.93% 0.077mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.35% 0.54mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	32.4% 0.42mg	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	13.6% 54.4μg	34% 136μg	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	24.7% 22.2mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pina Colada	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	28.7% 0.26mg	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	12% 0.95mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	NA	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	4.54% 31.8mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	7.97% 295g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Pina Colada VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Pina Colada versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pina Colada vs Oranges with Peel :

• 1 lb of Raw Oranges with Peel contains 3.4 times more Vitamin B1, 2.9 times more Vitamin B2, 4.2 times more Vitamin B3, 5.4 times more Vitamin B5, 2.1 times more Vitamin B6, 2.5 times more Vitamin B9 and 14.5 times more Vitamin C than Pina Colada.
• 1 pound of Pina Colada have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Pina Colada as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Pina Colada vs Oranges with Peel :

• 1 pound of Pina Colada has 1.4 times more Copper than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 8.8 times more Calcium, 3.8 times more Iron, 1.8 times more Magnesium, 3.1 times more Phosphorus, 2.8 times more Potassium and 1.3 times more Water than Pina Colada.
• 1 pound of Pina Colada lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Pina Colada as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pina Colada has 2.8 times more Energy, 46.7 times more Saturated Fat and 1.5 times more Carbohydrate than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 15 times more Fiber and 3.1 times more Protein than Pina Colada.
• 1 pound of Pina Colada provide inadequate amounts of Fiber and Protein
• Both Pina Colada as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one pound.