Comparing Nutrients in 14 ounces Almond paste VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%

Macro Nutrients

	Almond paste	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Energy	62.7% 1818kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	40% 51.8g	130g per day for Men 19-50 years
Sugars	198% 144g	62.7% 45.5g	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	23% 16.7g	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	% 12.6g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	50% 19g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	4.47% 2.5g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	8.26% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	24.4% 0.32mg	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	72.4% 290μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	91% 2.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	27.3% 24.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	358% 53.7mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26.8% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Calcium	68.3% 683mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	21.6% 0.19mg	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	79.4% 6.35mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	234% 5.4mg	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	146% 1024mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.5% 56g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond paste versus 14 oz of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond paste vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 14 ounces of Almond paste have 1.4 times more Vitamin B1, 5.2 times more Vitamin B2, 4.3 times more Vitamin B3, 4.3 times more Vitamin B9 and 75.2 times more Vitamin E than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 14 oz of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain more Vitamin A, 2.2 times more Vitamin B6, more Vitamin B12, 62 times more Vitamin C and more Vitamin K than Almond paste.
• 14 ounces of Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K
• 14 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin E
• Both Almond paste as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Almond paste vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 14 ounces of Almond paste have 9.6 times more Calcium, 9.3 times more Copper, 4.7 times more Iron, 8.7 times more Magnesium, 16.1 times more Phosphorus, 1.8 times more Potassium, 21 times more Selenium and 18.5 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 14 oz of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 1.6 times more Manganese and 6.1 times more Water than Almond paste.
• 14 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond paste have 8.2 times more Energy, 84.1 times more Fat, 38.7 times more Saturated Fat, 10.5 times more Omega 3, 371.7 times more Omega 6, 3.7 times more Carbohydrate, 3.2 times more Sugars, 8 times more Fiber and 14.3 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• 14 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein