Comparing Nutrients in 7 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	2.6% 75.4kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	40.7% 13g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	2.43% 0.41g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	42% 54.8g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	2.1% 0.79g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	1.5% 0.83g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Vanilla Flavor Sweetened Almond Milk	Canned Pina Colada	Recommended Dietary Allowance
Vitamin A	14% 125μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	0.76% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.93% 0.15mg	1.3% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.36% 0.018mg	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.46% 0.006mg	2.6% 0.034mg	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	0.5% 2μg	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	103% 2.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.3% 2.98mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	14% 83.3IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37% 5.58mg	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	37.3% 373mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	19% 0.17mg	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	7.44% 0.6mg	0.74% 0.06mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	2.85% 0.065mg	27.5% 0.63mg	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	2.27% 16mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	4.84% 165mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	8.33% 125mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.92% 182g	2.94% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Vanilla Flavor Sweetened Almond Milk VS Canned Pina Colada per 7 oz

Compare the macro and micronutrient content in 7 oz of Vanilla Flavor Sweetened Almond Milk versus 7 oz of Canned Pina Colada to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Vanilla Flavor Sweetened Almond Milk vs Canned Pina Colada:

• 7 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.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Vanilla Flavor Sweetened Almond Milk vs Canned Pina Colada:

• 7 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 7 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 seven ounces.
• 7 ounces of Vanilla Flavor Sweetened Almond Milk lack sufficient amounts of Copper, Manganese, Phosphorus and Potassium
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 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 seven ounces.