Comparing Nutrients in 500 calories Brazilnuts VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

Weight per 500 calories

• Brazilnuts: 76g
• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS: 893g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	0.79% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.85% 8.9g	89.6% 116g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	141% 102g	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	52% 37.7g	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	% 28.4g	g per day for Men 19-50 years
Sucrose	% 1.77g	% 36.3g	g per day for Men 19-50 years
Fiber	15% 5.7g	14% 5.36g	38g per day for Men 19-50 years
Protein	19.4% 11g	10% 5.63g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Vitamin A	0% 0μg	21% 188μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	18.6% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	55% 0.71mg	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	4.17% 16.7μg	38% 152μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	205% 4.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.59% 0.53mg	61.5% 55.4mg	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	28.6% 4.3mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	60.3% 72.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Calcium	12% 121mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	48.6% 0.44mg	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% 1.84mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	527% 12mg	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	78.6% 550mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	46.5% 1580mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	6.55% 98mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	20.7% 764g	3700g per day for Men 19-50 years

Brazilnuts VS Fruit Juice Smoothie, BOLTHOUSE FARMS, GREEN GOODNESS Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Brazilnuts or Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS?

Lets compare vitamin content per 500 calories of Brazilnuts vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 500 calories of Brazilnuts have 2.7 times more Vitamin E than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Brazilnuts vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 500 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 500 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.
• 500 calories of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate
• 500 calories of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Omega 6