Comparing Nutrients in 1 pound Almonds VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%

Macro Nutrients

	Almonds	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Energy	91% 2626kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	45.5% 59g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	71.7% 52g	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	0.69% 0.5g	26.4% 19g	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	% 0.77g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 18g	% 18.4g	g per day for Men 19-50 years
Fiber	149% 56.7g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	171% 96g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Almonds	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	9.44% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	104% 2.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	31.2% 28mg	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	775% 116mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	30.6% 36.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Calcium	122% 1220mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	24.7% 0.22mg	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	210% 17mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	268% 6.16mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	23.6% 803mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.54% 20g	10.5% 388g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• Almonds have 3.4 times more Vitamin B1, 14.2 times more Vitamin B2, 10.9 times more Vitamin B3, 1.7 times more Vitamin B6, 2.6 times more Vitamin B9 and 142.4 times more Vitamin E than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain more Vitamin A, more Vitamin B12, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• Almonds have 14.9 times more Calcium, 21 times more Copper, 10.9 times more Iron, 18 times more Magnesium, 1.6 times more Manganese, 30.1 times more Phosphorus, 4.1 times more Potassium, 20.5 times more Selenium and 39 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 19.4 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 10.3 times more Energy, 151.3 times more Fat, 55.9 times more Saturated Fat, 821.6 times more Omega 6, 1.7 times more Carbohydrate, 20.8 times more Fiber and 33.6 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 6.3 times more Omega 3, 2.6 times more Sugars and 38.4 times more Fructose than Almonds.
• Both Almonds as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.