Comparing Nutrients in 300 calories Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie VS Oranges

Weight per 300 calories

• Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie: 577g
• Oranges: 638g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	3%	5%	92%
Oranges	7%	2%	91%

Macro Nutrients

	Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.73g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	57.7% 75g	130g per day for Men 19-50 years
Sugars	82.2% 59.6g	82.3% 59.7g	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	36.4% 26.4g	NA	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 14g	NA	g per day for Men 19-50 years
Fiber	9.1% 3.46g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	4.53% 2.54g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	Oranges	Recommended Dietary Allowance
Vitamin A	0.64% 5.77μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.66mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	29.5% 0.38mg	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	34.6% 138μg	48% 191μg	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	303% 273mg	377% 340mg	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	6.15% 0.92mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.33% 5.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	Oranges	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	32% 0.29mg	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	23% 1.85mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	6.94% 0.16mg	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	13% 92mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	31.2% 1062mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.92% 29mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.67% 0.4mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	13.5% 500g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie vs Oranges:

• Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have more Vitamin K than Raw Oranges.
• While Raw Oranges contain 12.2 times more Vitamin A, 2.8 times more Vitamin B1, 3 times more Vitamin B5 and 1.4 times more Vitamin B9 than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie.
• Both Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie and Raw Oranges have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C and Vitamin E per 300 kcal.
• Both Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie as well as Raw Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie vs Oranges:

• Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have 2.9 times more Iron and 7 times more Manganese than Raw Oranges.
• While Raw Oranges contain 4 times more Calcium, 1.3 times more Copper and 1.4 times more Selenium than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie.
• Both Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie and Raw Oranges have similar amounts of Magnesium, Phosphorus, Potassium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have 1.3 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 4.4 times more Fiber and 2.4 times more Protein than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie.
• Both Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.