Comparing Nutrients in 1 kilogram Vanilla Flavor Sweetened Almond Milk VS Pina Colada

Macros Ratio

	Protein	Fat	Carbs
Vanilla Flavor Sweetened Almond Milk	4%	25%	71%
Pina Colada	2%	15%	83%

Macro Nutrients

	Vanilla Flavor Sweetened Almond Milk	Pina Colada	Recommended Dietary Allowance
Energy	13% 380kcal	60% 1740kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	51% 16.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	12.2% 2.08g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.7% 66g	174% 227g	130g per day for Men 19-50 years
Sugars	86.2% 62.5g	308% 223g	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	10.5% 4g	7.9% 3g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Vanilla Flavor Sweetened Almond Milk	Pina Colada	Recommended Dietary Allowance
Vitamin A	70% 630μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	7.38% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.09mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	34.6% 0.45mg	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	2.5% 10μg	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	521% 12.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	54.4% 49mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	70% 420IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	187% 28mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vanilla Flavor Sweetened Almond Milk	Pina Colada	Recommended Dietary Allowance
Calcium	188% 1880mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	87.8% 0.79mg	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	37.5% 3mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	230% 5.3mg	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	11.4% 80mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	42% 630mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	25% 918g	17.6% 650g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Vanilla Flavor Sweetened Almond Milk vs Pina Colada:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has more Vitamin A, 10.4 times more Vitamin B2, more Vitamin B12 and 140.5 times more Vitamin E than Pina Colada.
• While Pina Colada contains 1.9 times more Vitamin B1, 6.8 times more Vitamin B5, 15 times more Vitamin B6, 12 times more Vitamin B9 and more Vitamin C than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Pina Colada have insufficient amounts of Vitamin B3 and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Vanilla Flavor Sweetened Almond Milk vs Pina Colada:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 23.5 times more Calcium, 1.4 times more Iron, 10.5 times more Sodium, 4.8 times more Zinc and 1.4 times more Water than Pina Colada.
• While Pina Colada contains 4.6 times more Copper, 16 times more Manganese, 1.4 times more Potassium and 7 times more Selenium than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk and Pina Colada have similar amounts of Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 7.7 times more Omega 6 and 1.3 times more Fiber than Pina Colada.
• While Pina Colada contains 4.6 times more Energy, 1.8 times more Fat, more Saturated Fat, 3.4 times more Carbohydrate and 3.6 times more Sugars than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Pina Colada have insufficient amounts of Omega 3, Cholesterol, Glucose, Sucrose and Protein in 1 kg.