Comparing Nutrients in 14 ounces Strawberry Banana ODWALLA Fruit Juice Smoothie VS Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Strawberry Banana ODWALLA Fruit Juice Smoothie	4%	6%	90%
Green Plantains	3%	0%	97%

Macro Nutrients

	Strawberry Banana ODWALLA Fruit Juice Smoothie	Green Plantains	Recommended Dietary Allowance
Energy	6.57% 191kcal	21% 603kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33.7% 44g	112% 146g	130g per day for Men 19-50 years
Sugars	54% 39.3g	12.5% 9.1g	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	21% 15.2g	5.6% 4.05g	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	% 10.2g	% 4.33g	g per day for Men 19-50 years
Sucrose	% 14g	% 0.71g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	23% 8.73g	38g per day for Men 19-50 years
Protein	3.54% 2g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Strawberry Banana ODWALLA Fruit Juice Smoothie	Green Plantains	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.07% 1.13mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	21.4% 0.28mg	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	29.8% 119μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	169% 152mg	89% 80mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	236% 35.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberry Banana ODWALLA Fruit Juice Smoothie	Green Plantains	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	51% 0.46mg	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	9.92% 0.79mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	19% 0.43mg	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	10.2% 71.4mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	23.5% 798mg	50.3% 1711mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	9.4% 348g	6.55% 243g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Strawberry Banana ODWALLA Fruit Juice Smoothie vs Green Plantains:

• Strawberry Banana ODWALLA Fruit Juice Smoothie has 1.9 times more Vitamin C than Raw Green Plantains.
• While Raw Green Plantains contain 2 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B3 and 2.5 times more Vitamin B5 than Strawberry Banana ODWALLA Fruit Juice Smoothie.
• Both Strawberry Banana ODWALLA Fruit Juice Smoothie and Raw Green Plantains have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.

Comparing minerals per 14 ounces for Strawberry Banana ODWALLA Fruit Juice Smoothie vs Green Plantains:

• Strawberry Banana ODWALLA Fruit Juice Smoothie has 5 times more Calcium, 1.7 times more Manganese and 1.4 times more Water than Raw Green Plantains.
• While Raw Green Plantains contain 2.9 times more Copper, 3.8 times more Iron, 2.9 times more Magnesium, 1.7 times more Phosphorus, 2.1 times more Potassium and 2.3 times more Zinc than Strawberry Banana ODWALLA Fruit Juice Smoothie.

Comparison of macro-nutrients per 14 ounces:

• Strawberry Banana ODWALLA Fruit Juice Smoothie has 4.3 times more Sugars and 3.8 times more Fructose than Raw Green Plantains.
• While Raw Green Plantains contain 3.2 times more Energy, 3.3 times more Carbohydrate, 3.7 times more Fiber and 2.5 times more Protein than Strawberry Banana ODWALLA Fruit Juice Smoothie.
• Both Strawberry Banana ODWALLA Fruit Juice Smoothie as well as Raw Green Plantains have insufficient amounts of Fat, Omega 3, Omega 6, Glucose and Sucrose in 14 oz.