Comparing Nutrients in 5 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	1.86% 54kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.2% 9.34g	30% 39g	130g per day for Men 19-50 years
Sugars	12.2% 8.86g	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	1.5% 0.57g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Vanilla Flavor Sweetened Almond Milk	Canned Pina Colada	Recommended Dietary Allowance
Vitamin A	9.92% 89.3μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.3% 0.25mg	0.55% 0.007mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.66% 0.11mg	0.92% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.26% 0.013mg	1.53% 0.077mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.33% 0.004mg	1.85% 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	0.35% 1.4μg	2.13% 8.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	74% 1.77μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.36% 2.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	9.92% 59.5IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.6% 4mg	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	26.6% 266mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	13.7% 0.12mg	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	5.3% 0.43mg	0.53% 0.043mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	2.03% 0.047mg	19.7% 0.45mg	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	1.6% 11.3mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	2.1% 71mg	3.46% 118mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.95% 89.3mg	6.7% 101mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.1% 78g	3700g per day for Men 19-50 years

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

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

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

• 5 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.
• 5 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 five ounces.

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

• 5 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 5 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 five ounces.
• 5 ounces of Vanilla Flavor Sweetened Almond Milk lack sufficient amounts of Copper, Manganese, Phosphorus and Potassium
• 5 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 five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 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.
• 5 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 five ounces.