Comparing Nutrients in 1 pound Oil Roasted Almonds VS Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	3%	5%	92%

Macro Nutrients

	Oil Roasted Almonds	Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	Recommended Dietary Allowance
Energy	95% 2753kcal	8.13% 236kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	43% 56g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	64.6% 47g	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% 0g	28.7% 20.8g	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	% 0.18g	% 15g	g per day for Men 19-50 years
Sucrose	% 20g	% 11g	g per day for Men 19-50 years
Fiber	125% 47.6g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	172% 96g	3.56% 2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	8.14% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	8.35% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	26% 0.34mg	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	30.6% 122μg	27.2% 109μg	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	0% 0mg	238% 215mg	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	785% 118mg	4.84% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	Recommended Dietary Allowance
Calcium	132% 1320mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	19% 0.17mg	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	209% 16.7mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	38.3% 0.88mg	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	302% 2114mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie:

• Oil Roasted Almonds have 2.6 times more Vitamin B1, 14.7 times more Vitamin B2, 12.8 times more Vitamin B3, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 162.3 times more Vitamin E than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie.
• While Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie contain more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have similar amounts of Vitamin B9 per 1 lb.
• Both Oil Roasted Almonds as well as Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie:

• Oil Roasted Almonds have 26.5 times more Calcium, 25.1 times more Copper, 11.5 times more Iron, 21.1 times more Magnesium, 12.7 times more Manganese, 29.1 times more Phosphorus, 3.8 times more Potassium, 10.3 times more Selenium and 43.9 times more Zinc than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie.
• While Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie contain 30.9 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Almonds have 11.7 times more Energy, 183.9 times more Fat, 76.5 times more Saturated Fat, 965.6 times more Omega 6, 1.4 times more Carbohydrate, 17.5 times more Fiber and 48.3 times more Protein than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie.
• While Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie contain 2.3 times more Sugars and more Fructose than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.