Comparing Nutrients in 7 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	41% 1187kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	0.18% 0.03g	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	20% 26g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	31.4% 22.7g	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	11.6% 8.37g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 8.06g	g per day for Men 19-50 years
Fiber	57% 21.6g	3.13% 1.2g	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, GREEN GOODNESS	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	4.13% 0.66mg	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	12.2% 0.16mg	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	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	45.5% 1.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.7% 12.3mg	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	316% 47.4mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.4% 16μg	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	53% 532mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	11% 0.097mg	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	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	117% 2.7mg	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	134% 935mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	4.6% 170g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.