Comparing Nutrients in 300 calories Roasted Almonds VS Strawberry Banana ODWALLA Fruit Juice Smoothie

Weight per 300 calories

• Roasted Almonds: 50.2g
• Strawberry Banana ODWALLA Fruit Juice Smoothie: 625g

Roasted Almonds have 12.5 times more energy per 100g than Strawberry Banana ODWALLA Fruit Juice Smoothie. It has very high energy density when compared to other foods. Strawberry Banana ODWALLA Fruit Juice Smoothie having low energy density.

Which food has more nutrients per 300 calories - Roasted Almonds or Strawberry Banana ODWALLA Fruit Juice Smoothie?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Strawberry Banana ODWALLA Fruit Juice Smoothie	4%	6%	90%

Macro Nutrients

	Roasted Almonds	Strawberry Banana ODWALLA Fruit Juice Smoothie	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	3.9% 0.063g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	0.51% 0.088g	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% 69g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	85.3% 62g	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	33% 24g	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	% 16g	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	9.87% 3.75g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Strawberry Banana ODWALLA Fruit Juice Smoothie	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.64% 68.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	24% 0.31mg	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	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	31.3% 0.41mg	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	47% 188μg	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	267% 240mg	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	372% 56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Strawberry Banana ODWALLA Fruit Juice Smoothie	Recommended Dietary Allowance
Calcium	13.4% 134mg	6.25% 62.5mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	27.8% 0.25mg	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	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	21% 87.5mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	49% 1.13mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	37% 1256mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	2.27% 1.25μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	0.83% 12.5mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	15% 548g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Almonds vs Strawberry Banana ODWALLA Fruit Juice Smoothie:

• Dry Roasted Almonds have 1.9 times more Vitamin B2 than Strawberry Banana ODWALLA Fruit Juice Smoothie.
• While Strawberry Banana ODWALLA Fruit Juice Smoothie contains more Vitamin A, 8.1 times more Vitamin B1, 8.2 times more Vitamin B5, 6 times more Vitamin B6, 6.8 times more Vitamin B9, more Vitamin C, 4.7 times more Vitamin E and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Strawberry Banana ODWALLA Fruit Juice Smoothie have similar amounts of Vitamin B3 per 300 kcal.
• Both Dry Roasted Almonds as well as Strawberry Banana ODWALLA Fruit Juice Smoothie have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Almonds vs Strawberry Banana ODWALLA Fruit Juice Smoothie:

• Dry Roasted Almonds have 2.2 times more Calcium, 2.2 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 2.1 times more Phosphorus and 3.3 times more Zinc than Strawberry Banana ODWALLA Fruit Juice Smoothie.
• While Strawberry Banana ODWALLA Fruit Juice Smoothie contains 3.5 times more Potassium and 453.6 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Strawberry Banana ODWALLA Fruit Juice Smoothie have similar amounts of Manganese per 300 kcal.
• Both Dry Roasted Almonds as well as Strawberry Banana ODWALLA Fruit Juice Smoothie have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Almonds have 13.2 times more Fat, 5.6 times more Saturated Fat, 74.2 times more Omega 6, 1.5 times more Fiber and 3.4 times more Protein than Strawberry Banana ODWALLA Fruit Juice Smoothie.
• While Strawberry Banana ODWALLA Fruit Juice Smoothie contains 12.5 times more Omega 3, 6.6 times more Carbohydrate, 25.4 times more Sugars and 4784 times more Fructose than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Strawberry Banana ODWALLA Fruit Juice Smoothie have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Almonds as well as Strawberry Banana ODWALLA Fruit Juice Smoothie have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.