Comparing Nutrients in 300 calories Oil Roasted Almonds VS Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie: 577g

Oil Roasted Almonds have 11.7 times more energy per 100g than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie. It has very high energy density when compared to other foods. Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie having low energy density.

Which food has more nutrients per 300 calories - Oil Roasted Almonds or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	1.8% 1.73g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.72% 8.74g	55% 71.4g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	82.2% 59.6g	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	36.4% 26.4g	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	% 0.02g	% 19g	g per day for Men 19-50 years
Sucrose	% 2.16g	% 14g	g per day for Men 19-50 years
Fiber	13.7% 5.2g	9.1% 3.46g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	4.53% 2.54g	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	0.64% 5.77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.045mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	10.3% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	33.3% 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	3.34% 13.3μg	34.6% 138μg	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	303% 273mg	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	85.6% 13mg	6.15% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.33% 5.2μg	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	14.4% 144mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	24.4% 0.22mg	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	22.7% 1.8mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	48.7% 1.1mg	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% 230mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	31.2% 1062mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	1.92% 29mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	3.67% 0.4mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	13.5% 500g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds have 1.3 times more Vitamin B2 and 13.9 times more Vitamin E than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie.
• While Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie contain 4.4 times more Vitamin B1, 4.7 times more Vitamin B5, 7.4 times more Vitamin B6, 10.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have similar amounts of Vitamin B3 per 300 kcal.
• Both Oil Roasted Almonds as well as Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Almonds vs Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie:

• Oil Roasted Almonds have 2.3 times more Calcium, 2.2 times more Copper, 1.8 times more Magnesium, 2.5 times more Phosphorus and 3.8 times more Zinc than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie.
• While Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie contain 3.1 times more Potassium and 361 times more Water than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have similar amounts of Iron, Manganese and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Almonds have 15.8 times more Fat, 6.6 times more Saturated Fat, 82.7 times more Omega 6, 1.5 times more Fiber and 4.1 times more Protein than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie.
• While Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie contain more Omega 3, 8.2 times more Carbohydrate, 26.5 times more Sugars and more Fructose than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Almonds as well as Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.