Comparing Nutrients in 14 ounces Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	3%	5%	92%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	Roasted Almonds	Recommended Dietary Allowance
Energy	7.1% 206kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.8% 49g	64% 83.4g	130g per day for Men 19-50 years
Sugars	56.6% 41g	26.6% 19.3g	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	25% 18g	0.055% 0.04g	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	% 13g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 9.7g	% 19g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	114% 43.3g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	41.5% 0.54mg	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	24% 95μg	54.6% 218μg	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	209% 188mg	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	4.23% 0.64mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	Roasted Almonds	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	485% 4.36mg	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	16% 1.27mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	385% 8.86mg	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	9.07% 63.5mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	119% 13mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie vs Roasted Almonds:

• Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Vitamin B1, 22.6 times more Vitamin B2, 12.7 times more Vitamin B3, 3.5 times more Vitamin B5, 1.8 times more Vitamin B6, 2.3 times more Vitamin B9 and 149.4 times more Vitamin E than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie.
• Both Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie vs Roasted Almonds:

• Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have 35.9 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 24.4 times more Calcium, 28.9 times more Copper, 11.7 times more Iron, 21.5 times more Magnesium, 11.5 times more Manganese, 29.4 times more Phosphorus, 3.9 times more Potassium, 5 times more Selenium and 47.3 times more Zinc than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie.

Comparison of macro-nutrients per 14 ounces:

• Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have 2.1 times more Sugars and 458 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 11.5 times more Energy, 175.1 times more Fat, 74.4 times more Saturated Fat, 924.6 times more Omega 6, 1.7 times more Carbohydrate, 18.2 times more Fiber and 47.6 times more Protein than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie.
• Both Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.