Comparing Nutrients in 300 calories Almonds VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

Weight per 300 calories

• Almonds: 51.8g
• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS: 536g

Almonds have 10.3 times more energy per 100g than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS. It has very high energy density when compared to other foods. Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS having low energy density.

Which food has more nutrients per 300 calories - Almonds or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	1.14% 0.36g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	6.36% 0.1g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	0.47% 0.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	53.7% 70g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	84.7% 61.4g	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	0.079% 0.057g	31% 22.6g	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	% 0.088g	% 17g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 21.8g	g per day for Men 19-50 years
Fiber	17% 6.48g	8.46% 3.2g	38g per day for Men 19-50 years
Protein	19.6% 11g	6.03% 3.38g	56g per day for Men 19-50 years

Vitamins

	Almonds	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.5% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	22.8% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	123% 2.95μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	37% 33.2mg	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	88.5% 13.3mg	6.43% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	36% 43.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Calcium	14% 139mg	9.64% 96mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	29% 0.26mg	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	24% 1.92mg	22.8% 1.82mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	19% 80.4mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	316% 7.27mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	12.2% 85.7mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	1.95% 1.07μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	3.9% 0.43mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	12.4% 459g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• Almonds have 1.4 times more Vitamin B2 and 13.8 times more Vitamin E than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain more Vitamin A, 3 times more Vitamin B1, 6 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have similar amounts of Vitamin B3 per 300 kcal.
• Both Almonds as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• Almonds have 1.4 times more Calcium, 2 times more Copper, 1.7 times more Magnesium, 2.9 times more Phosphorus, 2 times more Selenium and 3.8 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 6.4 times more Manganese, 2.5 times more Potassium, 113.7 times more Sodium and 200.7 times more Water than Almonds.
• Both Almonds and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 14.6 times more Fat, 5.4 times more Saturated Fat, 79.5 times more Omega 6, 2 times more Fiber and 3.2 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 65.5 times more Omega 3, 6.3 times more Carbohydrate, 27.2 times more Sugars and 396.7 times more Fructose than Almonds.
• Both Almonds and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.