Comparing Nutrients in 7 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	3.83% 111kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	73% 95g	130g per day for Men 19-50 years
Sugars	31.4% 22.7g	99% 72g	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	11.6% 8.37g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	25% 9.53g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Almond paste	Recommended Dietary Allowance
Vitamin A	4.63% 41.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.13% 0.66mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	5.5% 0.071mg	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	8.43% 33.7μg	36.2% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	45.5% 1.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.7% 12.3mg	0.22% 0.2mg	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	2.4% 0.36mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	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	3.57% 35.7mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	100% 0.9mg	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	8.43% 0.67mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	74% 1.7mg	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	4.54% 31.8mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.