Comparing Nutrients in 5 ounces Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%
Almond paste	8%	52%	40%

Macro Nutrients

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Almond paste	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.021g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.2% 18.5g	52% 67.8g	130g per day for Men 19-50 years
Sugars	22.4% 16.2g	71% 51.4g	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	8.25% 6g	NA	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 5.75g	NA	g per day for Men 19-50 years
Fiber	2.24% 0.85g	18% 6.8g	38g per day for Men 19-50 years
Protein	1.6% 0.89g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Almond paste	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.95% 0.47mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	3.93% 0.051mg	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	6.02% 24μg	26% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	32.5% 0.78μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.76% 8.8mg	0.16% 0.14mg	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	1.7% 0.26mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.57% 11.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Almond paste	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	71.5% 0.64mg	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	6.02% 0.48mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	83.6% 1.92mg	52.8% 1.2mg	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	3.24% 22.7mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	7.38% 251mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.28% 121g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS vs Almond paste:

• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have more Vitamin A, 2.2 times more Vitamin B6, more Vitamin B12, 62 times more Vitamin C and more Vitamin K than Almond paste.
• While Almond paste contains 1.4 times more Vitamin B1, 5.2 times more Vitamin B2, 4.3 times more Vitamin B3, 4.3 times more Vitamin B9 and 75.2 times more Vitamin E than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Almond paste have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS vs Almond paste:

• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have 1.6 times more Manganese and 6.1 times more Water than Almond paste.
• While Almond paste contains 9.6 times more Calcium, 9.3 times more Copper, 4.7 times more Iron, 8.7 times more Magnesium, 16.1 times more Phosphorus, 1.8 times more Potassium, 21 times more Selenium and 18.5 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.

Comparison of macro-nutrients per 5 ounces:

• Almond paste contains 8.2 times more Energy, 84.1 times more Fat, 38.7 times more Saturated Fat, 10.5 times more Omega 3, 371.7 times more Omega 6, 3.7 times more Carbohydrate, 3.2 times more Sugars, 8 times more Fiber and 14.3 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.