Comparing Nutrients in 5 ounces Roasted Almonds VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%

Macro Nutrients

	Roasted Almonds	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Energy	29.2% 848kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	0.13% 0.021g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	14.2% 18.5g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	22.4% 16.2g	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	0.02% 0.014g	8.25% 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	% 0.014g	% 4.5g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 5.75g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	53% 29.7g	1.6% 0.89g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	2.95% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	8.72% 0.11mg	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	19.5% 78μg	6.02% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	32.5% 0.78μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	9.76% 8.8mg	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	226% 34mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.57% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Calcium	38% 380mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	7.7% 0.069mg	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	66% 5.3mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	83.6% 1.92mg	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	95% 668mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	7.38% 251mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	3.28% 121g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 1.3 times more Vitamin B1, 15 times more Vitamin B2, 10.9 times more Vitamin B3, 1.7 times more Vitamin B6, 3.2 times more Vitamin B9 and 132.8 times more Vitamin E than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain more Vitamin A, more Vitamin B12, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin D in 5 oz.

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

• Dry Roasted Almonds have 14.9 times more Calcium, 22.4 times more Copper, 11 times more Iron, 18.6 times more Magnesium, 1.6 times more Manganese, 29.4 times more Phosphorus, 4 times more Potassium, 10 times more Selenium and 41.4 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 35.5 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 10.7 times more Energy, 159.2 times more Fat, 60.2 times more Saturated Fat, 863 times more Omega 6, 1.6 times more Carbohydrate, 18.2 times more Fiber and 33.3 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 1.9 times more Omega 3, 2.4 times more Sugars and 422 times more Fructose than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.