Comparing Nutrients in 5 ounces Pina Colada VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Pina Colada	2%	15%	83%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Pina Colada	Canned Orange Juice	Recommended Dietary Allowance
Energy	8.5% 247kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	2.75% 2.66g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	7.25% 2.3g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.7% 32g	12% 15.6g	130g per day for Men 19-50 years
Sugars	43.7% 31.7g	17% 12.4g	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	4.75% 3.44g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 5.75g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	1.72% 0.96g	56g per day for Men 19-50 years

Vitamins

	Pina Colada	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.43% 0.041mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.85% 0.024mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	1.8% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.73% 0.086mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	3.4% 0.044mg	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	4.25% 17μg	8.5% 34μg	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	7.7% 6.95mg	47.4% 42.7mg	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	0.19% 0.028mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pina Colada	Canned Orange Juice	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	3.46% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 44.4μg	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	3.72% 0.3mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	1.3% 0.03mg	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	1.4% 9.92mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	2.5% 92g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Pina Colada VS Canned Orange Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Pina Colada versus 5 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pina Colada vs Canned Orange Juice:

• 5 ounces of Pina Colada have 1.5 times more Vitamin B6 than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 1.3 times more Vitamin B1, 3 times more Vitamin B5, 2 times more Vitamin B9 and 6.1 times more Vitamin C than Pina Colada.
• 5 ounces of Pina Colada have insufficient amounts of Vitamin B5
• Both Pina Colada as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Pina Colada vs Canned Orange Juice:

• 5 ounces of Pina Colada have 3.6 times more Copper, 2.1 times more Iron and 25.1 times more Manganese than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 2.4 times more Phosphorus, 2.6 times more Potassium and 1.3 times more Water than Pina Colada.
• 5 ounces of Pina Colada lack sufficient amounts of Magnesium and Phosphorus
• 5 ounces of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• Both Pina Colada as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pina Colada have 3.7 times more Energy, 90.9 times more Saturated Fat, 2.1 times more Carbohydrate and 2.5 times more Sugars than Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy
• Both Pina Colada as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein in five ounces.