Comparing Nutrients in 7 ounces Roasted Almonds VS Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	5%	0%	95%

Macro Nutrients

	Roasted Almonds	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Recommended Dietary Allowance
Energy	41% 1187kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	0.019% 0.006g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	25.5% 18.5g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	0% 0g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	61% 0.79mg	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	27.3% 109μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	74.4% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	239% 216mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	316% 47.4mg	66.5% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Recommended Dietary Allowance
Calcium	53% 532mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	NA	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	93% 7.4mg	5.2% 0.42mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	NA	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	NA	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	134% 935mg	NA	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	NA	11mg per day for Men 19-50 years
Water	0.13% 4.8g	4.7% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST:

• 7 ounces of Roasted Almonds have 4.8 times more Vitamin E than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST.
• While 7 oz of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST contain 2.9 times more Vitamin B6, more Vitamin B12 and more Vitamin C than Dry Roasted Almonds.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin C

Comparing minerals per 7 ounces for Roasted Almonds vs Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST:

• 7 ounces of Roasted Almonds have 26.8 times more Calcium, 17.8 times more Iron and 6.1 times more Potassium than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST.
• While 7 oz of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST contain 36.5 times more Water than Dry Roasted Almonds.
• 7 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 13 times more Energy, 2627 times more Fat, 1364 times more Saturated Fat, 1.9 times more Carbohydrate, more Fiber and 33.3 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST.
• While 7 oz of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST contain 1.9 times more Sugars than Dry Roasted Almonds.
• 7 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST provide inadequate amounts of Energy, Fiber and Protein