Comparing Nutrients in 5 ounces Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	5%	6%	89%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2.44% 71kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.3g	19.3% 25g	130g per day for Men 19-50 years
Sugars	20% 14.4g	8.9% 6.45g	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	8.4% 6.1g	0% 0g	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	% 3.2g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 5.1g	% 6.2g	g per day for Men 19-50 years
Fiber	2.24% 0.85g	39% 15g	38g per day for Men 19-50 years
Protein	1.6% 0.89g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	11% 99μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.64mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.83% 0.037mg	13% 0.17mg	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	4.96% 20μg	9.57% 38.3μg	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	49.3% 44.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	150% 1.35mg	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	6.9% 0.55mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	4.7% 0.11mg	152% 3.5mg	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	4.86% 34mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	6.05% 206mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD vs Oil Roasted Almonds:

• 5 ounces of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD have more Vitamin A, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.8 times more Vitamin B1, 9.2 times more Vitamin B2, 8.1 times more Vitamin B3, 4.5 times more Vitamin B6, 1.9 times more Vitamin B9 and 61.8 times more Vitamin E than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD vs Oil Roasted Almonds:

• 5 ounces of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD have 31.2 times more Water than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 41.6 times more Calcium, 23.9 times more Copper, 9.4 times more Iron, 30.4 times more Magnesium, 32.4 times more Manganese, 19.4 times more Phosphorus, 4.8 times more Potassium, 13.7 times more Selenium and 51.2 times more Zinc than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• 5 ounces of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD have 2.2 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 12.1 times more Energy, 153.3 times more Fat, 40.1 times more Saturated Fat, 145.4 times more Omega 6, 1.5 times more Carbohydrate, 17.5 times more Fiber and 33.7 times more Protein than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• 5 ounces of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.