Comparing Nutrients in 300 calories Canned Pina Colada VS Vanilla Flavor Sweetened Almond Milk

Weight per 300 calories

• Canned Pina Colada: 127g
• Vanilla Flavor Sweetened Almond Milk: 790g

Canned Pina Colada has 6.2 times more energy per 100g than Vanilla Flavor Sweetened Almond Milk. It has above average energy density when compared to other foods. Ready-to-drink Vanilla Flavor Sweetened Almond Milk having low energy density.

Discover which food has more nutrients per 300 calories - Canned Pina Colada or Vanilla Flavor Sweetened Almond Milk?

Macros Ratio

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

Macro Nutrients

	Canned Pina Colada	Vanilla Flavor Sweetened Almond Milk	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.62g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	26% 8.3g	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.02% 0.17g	9.66% 1.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	68% 49.3g	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	0.33% 0.13g	8.3% 3.16g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	5.92% 3.3g	56g per day for Men 19-50 years

Vitamins

	Canned Pina Colada	Vanilla Flavor Sweetened Almond Milk	Recommended Dietary Allowance
Vitamin A	0.14% 1.27μg	55.3% 497μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	9.87% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.49% 0.006mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.82% 0.13mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.37% 0.068mg	1.42% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.66% 0.022mg	1.82% 0.024mg	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	1.9% 7.6μg	1.97% 7.9μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	411% 9.87μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.1% 1.9mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	55.3% 332IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pina Colada	Vanilla Flavor Sweetened Almond Milk	Recommended Dietary Allowance
Calcium	0.13% 1.27mg	148% 1484mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	15% 0.13mg	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	0.47% 0.038mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	1.8% 7.6mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	11.3% 0.26mg	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	6.5% 45.6mg	9.02% 63mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	1.6% 0.89μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.25mg	45.2% 4.97mg	11mg per day for Men 19-50 years
Water	1.88% 69.5g	19.6% 725g	3700g per day for Men 19-50 years

Canned Pina Colada VS Vanilla Flavor Sweetened Almond Milk Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Pina Colada or Vanilla Flavor Sweetened Almond Milk?

Lets compare vitamin content per 300 calories of Canned Pina Colada vs Vanilla Flavor Sweetened Almond Milk:

• 300 kcal of Ready-to-drink Vanilla Flavor Sweetened Almond Milk contain 392.9 times more Vitamin A, 5.5 times more Vitamin B1, 220.8 times more Vitamin B2 and more Vitamin B12 than Canned Pina Colada.
• 300 calories of Canned Pina Colada have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B12
• Both Canned Pina Colada as well as Ready-to-drink Vanilla Flavor Sweetened Almond Milk have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Canned Pina Colada vs Vanilla Flavor Sweetened Almond Milk:

• 300 calories of Canned Pina Colada have 1.5 times more Manganese than Vanilla Flavor Sweetened Almond Milk.
• While 300 kcal of Ready-to-drink Vanilla Flavor Sweetened Almond Milk contain 1172.5 times more Calcium, 62.4 times more Iron, 7.3 times more Magnesium, 1.4 times more Phosphorus, 3.8 times more Potassium, 5.5 times more Sodium, 19.6 times more Zinc and 10.4 times more Water than Canned Pina Colada.
• Both Canned Pina Colada and Vanilla Flavor Sweetened Almond Milk contain similar levels of Copper per 300 calories.
• 300 calories of Canned Pina Colada lack sufficient amounts of Calcium, Iron, Magnesium, Potassium and Zinc
• Both Canned Pina Colada as well as Ready-to-drink Vanilla Flavor Sweetened Almond Milk lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Pina Colada have more Saturated Fat than Vanilla Flavor Sweetened Almond Milk.
• While 300 kcal of Ready-to-drink Vanilla Flavor Sweetened Almond Milk contain 9.5 times more Omega 6, 1.5 times more Carbohydrate and 24.9 times more Fiber than Canned Pina Colada.
• Both Canned Pina Colada and Vanilla Flavor Sweetened Almond Milk offer comparable quantities of Energy and Fat per 300 calories.
• 300 calories of Canned Pina Colada provide inadequate amounts of Omega 6 and Fiber
• Both Canned Pina Colada as well as Ready-to-drink Vanilla Flavor Sweetened Almond Milk provide inadequate amounts of Protein in 300 calories.