Comparing Nutrients in 100 calories Canned Pina Colada VS Vanilla Flavor Sweetened Almond Milk

Weight per 100 calories

• Canned Pina Colada: 42.2g
• Vanilla Flavor Sweetened Almond Milk: 263g

Canned Pina Colada has 6.2 times more energy per 100g than Vanilla Flavor Sweetened Almond Milk. It has above average energy density when compared to other foods. Ready-to-drink Vanilla Flavor Sweetened Almond Milk having low energy density.

Which food has more nutrients per 100 calories - Canned Pina Colada or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	8.66% 2.77g	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	0.34% 0.058g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.6g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	NA	22.7% 16.4g	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	0.11% 0.042g	2.77% 1.05g	38g per day for Men 19-50 years
Protein	0.45% 0.25g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Canned Pina Colada	Vanilla Flavor Sweetened Almond Milk	Recommended Dietary Allowance
Vitamin A	0.047% 0.42μg	18.4% 166μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.6% 0.007mg	3.3% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.16% 0.002mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.27% 0.044mg	1.23% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.46% 0.023mg	0.47% 0.024mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.55% 0.007mg	0.61% 0.008mg	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	0.63% 2.53μg	0.66% 2.63μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	137% 3.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.7% 0.63mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	18.4% 111IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	49.3% 7.4mg	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	0.042% 0.42mg	49.5% 495mg	1000mg per day for Men 19-50 years
Copper	4.08% 0.037mg	4.97% 0.045mg	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	0.16% 0.013mg	9.87% 0.79mg	8mg per day for Men 19-50 years
Magnesium	0.6% 2.53mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	5.85% 0.13mg	3.78% 0.087mg	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	2.17% 15mg	3% 21mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	3.87% 132mg	3400mg per day for Men 19-50 years
Selenium	0.54% 0.3μg	0.48% 0.26μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.084mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.63% 23g	6.53% 242g	3700g per day for Men 19-50 years

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

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk contains 392.9 times more Vitamin A, 5.5 times more Vitamin B1, 220.8 times more Vitamin B2, 4.5 times more Vitamin B3 and more Vitamin B12 than Canned Pina Colada.
• Both Canned Pina Colada as well as Ready-to-drink Vanilla Flavor Sweetened Almond Milk have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C in 100 kcal.

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

• Canned Pina Colada has 1.5 times more Manganese than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• While Ready-to-drink Vanilla Flavor Sweetened Almond Milk contains 1172.5 times more Calcium, 62.4 times more Iron, 7.3 times more Magnesium, 1.4 times more Phosphorus, 3.8 times more Potassium, 5.5 times more Sodium, 19.6 times more Zinc and 10.4 times more Water than Canned Pina Colada.
• Both Canned Pina Colada and Ready-to-drink Vanilla Flavor Sweetened Almond Milk have similar amounts of Copper per 100 kcal.
• Both Canned Pina Colada as well as Ready-to-drink Vanilla Flavor Sweetened Almond Milk have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Pina Colada has more Saturated Fat than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• While Ready-to-drink Vanilla Flavor Sweetened Almond Milk contains 9.5 times more Omega 6, 1.5 times more Carbohydrate, 24.9 times more Fiber and 4.4 times more Protein than Canned Pina Colada.
• Both Canned Pina Colada and Ready-to-drink Vanilla Flavor Sweetened Almond Milk have similar amounts of Energy and Fat per 100 kcal.
• 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 kcal.