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

Weight per 300 calories

• Brazilnuts: 45.5g
• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS: 536g

Brazilnuts have 11.8 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.

Discover which food has more nutrients per 300 calories - Brazilnuts or Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%

Macro Nutrients

	Brazilnuts	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	31.5% 30.5g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	23% 7.34g	1.14% 0.36g	32g per day for Men 19-50 years
Omega 3	1.02% 0.016g	6.36% 0.1g	1.6g per day for Men 19-50 years
Omega 6	65.2% 11g	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	4.1% 5.34g	53.7% 70g	130g per day for Men 19-50 years
Sugars	1.46% 1.06g	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% 0g	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	% 0g	% 17g	g per day for Men 19-50 years
Sucrose	% 1.06g	% 21.8g	g per day for Men 19-50 years
Fiber	9% 3.4g	8.46% 3.2g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	6.03% 3.38g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	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	23.4% 0.28mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.84% 0.13mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.68% 0.084mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.54% 0.046mg	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	2.5% 10μg	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	0.35% 0.32mg	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	17% 2.57mg	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

	Brazilnuts	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Calcium	7.3% 73mg	9.64% 96mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	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	14% 1.1mg	22.8% 1.82mg	8mg per day for Men 19-50 years
Magnesium	40.8% 171mg	19% 80.4mg	420mg per day for Men 19-50 years
Manganese	24.2% 0.56mg	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	47% 330mg	12.2% 85.7mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	1587% 873μg	1.95% 1.07μg	55μg per day for Men 19-50 years
Sodium	0.091% 1.37mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	17% 1.85mg	3.9% 0.43mg	11mg per day for Men 19-50 years
Water	0.042% 1.56g	12.4% 459g	3700g per day for Men 19-50 years

Brazilnuts VS Fruit Juice Smoothie, BOLTHOUSE FARMS, GREEN GOODNESS Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Brazilnuts or Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS?

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

• 300 calories of Brazilnuts have 2.7 times more Vitamin E than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 300 kcal of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain more Vitamin A, 26.9 times more Vitamin B2, 13.3 times more Vitamin B3, 9.3 times more Vitamin B6, 9.1 times more Vitamin B9, more Vitamin B12, 104.2 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin D in 300 calories.

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

• 300 calories of Brazilnuts have 3 times more Copper, 2.1 times more Magnesium, 3.9 times more Phosphorus, 814.5 times more Selenium and 4.3 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 300 kcal of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 1.3 times more Calcium, 1.6 times more Iron, 13.1 times more Manganese, 3.2 times more Potassium and 294.6 times more Water than Dried Brazilnuts.
• 300 calories of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Brazilnuts have 17.3 times more Fat, 20.2 times more Saturated Fat, 138 times more Omega 6 and 1.9 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 300 kcal of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 6.2 times more Omega 3, 13.1 times more Carbohydrate, 57.9 times more Sugars and more Fructose than Dried Brazilnuts.
• Both Brazilnuts and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate
• 300 calories of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Omega 6