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

Weight per 300 calories

• Roasted Almonds: 50.2g
• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS: 536g

Roasted Almonds have 10.7 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 - Roasted Almonds or Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%

Macro Nutrients

	Roasted 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	27% 26.4g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	1.14% 0.36g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	6.36% 0.1g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	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	8.1% 10.5g	53.7% 70g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	% 17g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 21.8g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	8.46% 3.2g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	6.03% 3.38g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	3.2% 0.039mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	33% 0.43mg	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	6.9% 27.6μg	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	80% 12mg	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

	Roasted Almonds	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Calcium	13.4% 134mg	9.64% 96mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	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	23.4% 1.87mg	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	48.7% 1.1mg	316% 7.27mg	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	33.8% 236mg	12.2% 85.7mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	1.95% 1.07μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	3.9% 0.43mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	12.4% 459g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 1.4 times more Vitamin B2 and 12.4 times more Vitamin E than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain more Vitamin A, 8.3 times more Vitamin B1, 6.3 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have similar amounts of Vitamin B3 per 300 kcal.
• Both Dry Roasted 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 Roasted Almonds vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• Dry Roasted Almonds have 1.4 times more Calcium, 2.1 times more Copper, 1.7 times more Magnesium, 2.8 times more Phosphorus and 3.9 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 6.5 times more Manganese, 2.7 times more Potassium, 39.2 times more Sodium and 379.3 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have similar amounts of Iron per 300 kcal.
• Both Dry Roasted Almonds as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Almonds have 14.9 times more Fat, 5.6 times more Saturated Fat, 80.8 times more Omega 6, 1.7 times more Fiber and 3.1 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 20.3 times more Omega 3, 6.6 times more Carbohydrate, 25.2 times more Sugars and 4506.4 times more Fructose than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Almonds as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.