Comparing Nutrients in 1 kilogram Dried Beechnuts VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%

Macro Nutrients

	Dried Beechnuts	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Energy	199% 5760kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	1063% 17g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	100% 130g	130g per day for Men 19-50 years
Sugars	NA	158% 115g	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	58.2% 42.2g	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	% 32g	g per day for Men 19-50 years
Sucrose	NA	% 40.6g	g per day for Men 19-50 years
Fiber	NA	15.8% 6g	38g per day for Men 19-50 years
Protein	111% 62g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Vitamin A	0% 0μg	23.3% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	61.5% 0.8mg	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	283% 1130μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	229% 5.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	172% 155mg	69% 62mg	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	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	67.5% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Calcium	1% 10mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	54.4% 0.49mg	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	308% 24.6mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	590% 13.6mg	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	0% 0mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	1.8% 66g	23% 856g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 1 kilogram of Dried Beechnuts has 5.1 times more Vitamin B1, 4.6 times more Vitamin B2, 2.6 times more Vitamin B3, 8.6 times more Vitamin B6, 6.6 times more Vitamin B9 and 2.5 times more Vitamin C than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 1 kg of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contains more Vitamin A and more Vitamin B12 than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 1 kilogram for Dried Beechnuts vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 1 kilogram of Dried Beechnuts has 13.7 times more Copper, 7.2 times more Iron, 5.7 times more Potassium, 3.5 times more Sodium and 4.5 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 1 kg of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contains more Magnesium, more Phosphorus and 13 times more Water than Dried Beechnuts.
• Both Dried Beechnuts and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain similar levels of Manganese per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Zinc
• Both Dried Beechnuts as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 10.3 times more Energy, 151.5 times more Fat, 84.1 times more Saturated Fat, 89.5 times more Omega 3, 1226 times more Omega 6, 2.6 times more Carbohydrate and 9.8 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein