Comparing Nutrients in 5 ounces Canned Pina Colada VS 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	11.6% 336kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	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	1.14% 0.19g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	7.2% 9.34g	130g per day for Men 19-50 years
Sugars	NA	12.2% 8.86g	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	0.37% 0.14g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Canned Pina Colada	Vanilla Flavor Sweetened Almond Milk	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	9.92% 89.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.55% 0.007mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.92% 0.15mg	0.66% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.53% 0.077mg	0.26% 0.013mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	0.33% 0.004mg	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	2.13% 8.5μg	0.35% 1.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	74% 1.77μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.36% 2.13mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	9.92% 59.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	26.6% 4mg	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	0.14% 1.4mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	2.68% 0.024mg	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	0.53% 0.043mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	2.03% 0.047mg	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	7.3% 51mg	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	3.46% 118mg	2.1% 71mg	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	6.7% 101mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	2.1% 78g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pina Colada VS Vanilla Flavor Sweetened Almond Milk per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Pina Colada versus 5 oz of Vanilla Flavor Sweetened Almond Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Pina Colada vs Vanilla Flavor Sweetened Almond Milk:

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

Comparing minerals per 5 ounces for Canned Pina Colada vs Vanilla Flavor Sweetened Almond Milk:

• 5 ounces of Canned Pina Colada have 5.1 times more Copper, 9.7 times more Manganese, 4.5 times more Phosphorus and 1.7 times more Potassium than Vanilla Flavor Sweetened Almond Milk.
• While 5 oz of Ready-to-drink Vanilla Flavor Sweetened Almond Milk contain 188 times more Calcium, 10 times more Iron, 3.2 times more Zinc and 1.7 times more Water than Canned Pina Colada.
• Both Canned Pina Colada and Vanilla Flavor Sweetened Almond Milk contain similar levels of Sodium per five ounces.
• 5 ounces of Canned Pina Colada lack sufficient amounts of Calcium, Iron and Zinc
• 5 ounces of Vanilla Flavor Sweetened Almond Milk lack sufficient amounts of Copper, Manganese, Phosphorus and Potassium
• Both Canned Pina Colada as well as Ready-to-drink Vanilla Flavor Sweetened Almond Milk lack sufficient amounts of Magnesium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

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