Comparing Nutrients in 100 grams 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	8.17% 237kcal	1.3% 38kcal	2900kcal per day for Men 19-50 years
Fat	7.84% 7.6g	1.07% 1.04g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.57g	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	0.81% 0.14g	1.22% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.2% 27.6g	5.07% 6.6g	130g per day for Men 19-50 years
Sugars	NA	8.62% 6.25g	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	0.26% 0.1g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	1.07% 0.6g	0.75% 0.42g	56g per day for Men 19-50 years

Vitamins

	Canned Pina Colada	Vanilla Flavor Sweetened Almond Milk	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	7% 63μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.38% 0.005mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.65% 0.1mg	0.47% 0.075mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.08% 0.054mg	0.18% 0.009mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	0.23% 0.003mg	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	1.5% 6μg	0.25% 1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	52% 1.25μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.67% 1.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	7% 42IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	18.7% 2.8mg	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	0.1% 1mg	19% 188mg	1000mg per day for Men 19-50 years
Copper	9.67% 0.087mg	1.9% 0.017mg	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	0.38% 0.03mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	1.43% 0.033mg	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	5.14% 36mg	1.14% 8mg	700mg per day for Men 19-50 years
Potassium	2.44% 83mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	4.73% 71mg	4.2% 63mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	1.5% 55g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Pina Colada vs Vanilla Flavor Sweetened Almond Milk:

• Canned Pina Colada has 6 times more Vitamin B5, 5.7 times more Vitamin B6, 6 times more Vitamin B9 and more Vitamin C than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• While Ready-to-drink Vanilla Flavor Sweetened Almond Milk contains 63 times more Vitamin A, 35.4 times more Vitamin B2 and more Vitamin B12 than Canned Pina Colada.
• Both Canned Pina Colada and Ready-to-drink Vanilla Flavor Sweetened Almond Milk have similar amounts of Vitamin B1 per 100 g.
• Both Canned Pina Colada as well as Ready-to-drink Vanilla Flavor Sweetened Almond Milk have insufficient amounts of Vitamin B3 in 100 g.

Comparing minerals per 100 grams for Canned Pina Colada vs Vanilla Flavor Sweetened Almond Milk:

• Canned Pina Colada has 5.1 times more Copper, 9.7 times more Manganese, 4.5 times more Phosphorus, 1.7 times more Potassium and 7 times more Selenium than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• While Ready-to-drink Vanilla Flavor Sweetened Almond Milk contains 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 Ready-to-drink Vanilla Flavor Sweetened Almond Milk have similar amounts of Magnesium and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Pina Colada has 6.2 times more Energy, 7.3 times more Fat, more Saturated Fat, 4.2 times more Carbohydrate and 1.4 times more Protein than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• While Ready-to-drink Vanilla Flavor Sweetened Almond Milk contains 1.5 times more Omega 6 and 4 times more Fiber than Canned Pina Colada.
• Both Canned Pina Colada as well as Ready-to-drink Vanilla Flavor Sweetened Almond Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.