Comparing Nutrients in 5 ounces 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	1.86% 54kcal	8.5% 247kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	2.75% 2.66g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	7.25% 2.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	0.23% 0.038g	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	24.7% 32g	130g per day for Men 19-50 years
Sugars	12.2% 8.86g	43.7% 31.7g	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	1.1% 0.43g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Vanilla Flavor Sweetened Almond Milk	Pina Colada	Recommended Dietary Allowance
Vitamin A	9.92% 89.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.3% 0.25mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.66% 0.11mg	1.05% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.26% 0.013mg	1.73% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.33% 0.004mg	4.9% 0.064mg	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	4.25% 17μg	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	7.7% 6.95mg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vanilla Flavor Sweetened Almond Milk	Pina Colada	Recommended Dietary Allowance
Calcium	26.6% 266mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	12.4% 0.11mg	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	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	2.03% 0.047mg	32.5% 0.75mg	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	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	2.1% 71mg	2.96% 101mg	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	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• 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 5 oz.