Comparing Nutrients in 500 calories Canned Pina Colada VS Valencia Oranges

Weight per 500 calories

• Canned Pina Colada: 211g
• Valencia Oranges: 1020g

Canned Pina Colada has 4.8 times more energy per 100g than Valencia Oranges. It has above average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Canned Pina Colada or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Pina Colada	1%	38%	61%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Pina Colada	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	43.3% 14g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.8% 58.2g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	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	0.56% 0.21g	67% 25.5g	38g per day for Men 19-50 years
Protein	2.26% 1.27g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned Pina Colada	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.23% 2.1μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.81% 0.011mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.37% 0.22mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.28% 0.11mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.76% 0.036mg	49.5% 0.64mg	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	3.16% 12.7μg	99% 398μg	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	3.5% 3.16mg	550% 495mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pina Colada	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.21% 2.1mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	42% 0.38mg	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	0.79% 0.063mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	3% 12.7mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	10.2% 0.23mg	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	11% 76mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	5.15% 175mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	2.7% 1.48μg	NA	55μg per day for Men 19-50 years
Sodium	10% 150mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.84% 0.42mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	3.13% 116g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Pina Colada vs Valencia Oranges:

• Raw Valencia Oranges contain 58 times more Vitamin A, 24.8 times more Vitamin B1, 38.7 times more Vitamin B2, 12.7 times more Vitamin B3, 22.4 times more Vitamin B5, 17.9 times more Vitamin B6, 31.4 times more Vitamin B9 and 156.4 times more Vitamin C than Canned Pina Colada.
• Both Canned Pina Colada as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Canned Pina Colada vs Valencia Oranges:

• Canned Pina Colada has 2.9 times more Manganese and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 193.5 times more Calcium, 2.1 times more Copper, 14.5 times more Iron, 8.1 times more Magnesium, 2.3 times more Phosphorus, 10.4 times more Potassium, 1.5 times more Zinc and 7.6 times more Water than Canned Pina Colada.

Comparison of macro-nutrients per 500 calories:

• Canned Pina Colada has 5.2 times more Fat and 38.8 times more Saturated Fat than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Carbohydrate, 120.9 times more Fiber and 8.4 times more Protein than Canned Pina Colada.
• Both Canned Pina Colada and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
• Both Canned Pina Colada as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.