Comparing Nutrients in 14 ounces Vanilla Flavor Sweetened Almond Milk VS Canned Pina Colada

Macros Ratio

	Protein	Fat	Carbs
Vanilla Flavor Sweetened Almond Milk	4%	25%	71%
Canned Pina Colada	1%	38%	61%

Macro Nutrients

	Vanilla Flavor Sweetened Almond Milk	Canned Pina Colada	Recommended Dietary Allowance
Energy	5.2% 151kcal	32.4% 941kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	81.5% 26g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	4.86% 0.83g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	84.3% 110g	130g per day for Men 19-50 years
Sugars	34.2% 25g	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	4.18% 1.6g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Vanilla Flavor Sweetened Almond Milk	Canned Pina Colada	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.86% 0.3mg	2.58% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.71% 0.036mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.92% 0.012mg	5.2% 0.067mg	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	0.99% 3.97μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	207% 4.96μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.6% 5.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	27.8% 167IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	74.4% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vanilla Flavor Sweetened Almond Milk	Canned Pina Colada	Recommended Dietary Allowance
Calcium	74.6% 746mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	38.4% 0.35mg	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	15% 1.2mg	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	55% 1.27mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	18.8% 282mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.85% 364g	5.9% 218g	3700g per day for Men 19-50 years

Nutrient Comparison: Vanilla Flavor Sweetened Almond Milk VS Canned Pina Colada per 14 oz

Compare the macro and micronutrient content in 14 oz of Vanilla Flavor Sweetened Almond Milk versus 14 oz of Canned Pina Colada to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Vanilla Flavor Sweetened Almond Milk vs Canned Pina Colada:

• 14 ounces of Vanilla Flavor Sweetened Almond Milk have 63 times more Vitamin A, 35.4 times more Vitamin B2 and more Vitamin B12 than Canned Pina Colada.
• 14 ounces of Canned Pina Colada have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B12
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Canned Pina Colada have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Vanilla Flavor Sweetened Almond Milk vs Canned Pina Colada:

• 14 ounces of Vanilla Flavor Sweetened Almond Milk have 188 times more Calcium, 10 times more Iron, 3.2 times more Zinc and 1.7 times more Water than Canned Pina Colada.
• While 14 oz of Canned Pina Colada contain 5.1 times more Copper, 9.7 times more Manganese, 4.5 times more Phosphorus and 1.7 times more Potassium than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Vanilla Flavor Sweetened Almond Milk and Canned Pina Colada contain similar levels of Sodium per 14 ounces.
• 14 ounces of Vanilla Flavor Sweetened Almond Milk lack sufficient amounts of Copper, Manganese, Phosphorus and Potassium
• 14 ounces of Canned Pina Colada lack sufficient amounts of Calcium, Iron and Zinc
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Canned Pina Colada lack sufficient amounts of Magnesium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Canned Pina Colada contain 6.2 times more Energy, 7.3 times more Fat, more Saturated Fat and 4.2 times more Carbohydrate than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• 14 ounces of Vanilla Flavor Sweetened Almond Milk provide inadequate amounts of Energy
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Canned Pina Colada provide inadequate amounts of Omega 6, Fiber and Protein in 14 ounces.