Comparing Nutrients in 7 ounces Pina Colada VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pina Colada	2%	15%	83%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pina Colada	Roasted Almonds	Recommended Dietary Allowance
Energy	12% 345kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	3.85% 3.73g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	10% 3.25g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.6% 45g	32% 41.7g	130g per day for Men 19-50 years
Sugars	61% 44.3g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	57% 21.6g	38g per day for Men 19-50 years
Protein	1.5% 0.83g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Pina Colada	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.46% 0.23mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.42% 0.12mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	20.8% 0.27mg	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	5.95% 24μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 9.72mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pina Colada	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.6% 16mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	242% 2.2mg	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	5.2% 0.42mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	45.6% 1.05mg	193% 4.43mg	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	2% 14mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Pina Colada VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Pina Colada versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pina Colada vs Roasted Almonds:

• 7 ounces of Pina Colada have more Vitamin C than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 2.7 times more Vitamin B1, 70.4 times more Vitamin B2, 30.8 times more Vitamin B3, 5.3 times more Vitamin B5, 3 times more Vitamin B6, 4.6 times more Vitamin B9 and 1195 times more Vitamin E than Pina Colada.
• 7 ounces of Pina Colada have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin C
• Both Pina Colada as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Pina Colada vs Roasted Almonds:

• 7 oz of Dry Roasted Almonds contain 33.5 times more Calcium, 13.9 times more Copper, 17.8 times more Iron, 34.9 times more Magnesium, 4.2 times more Manganese, 67.3 times more Phosphorus, 10 times more Potassium, 2.9 times more Selenium and 25.5 times more Zinc than Pina Colada.
• 7 ounces of Pina Colada lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pina Colada have 4.6 times more Sugars than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 3.4 times more Energy, 27.9 times more Fat, 2.5 times more Saturated Fat, 479.4 times more Omega 6, 36.3 times more Fiber and 49.9 times more Protein than Pina Colada.
• Both Pina Colada and Roasted Almonds offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Pina Colada provide inadequate amounts of Omega 6, Fiber and Protein
• Both Pina Colada as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.