Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	3%	5%	92%

Macro Nutrients

	Oil Roasted Almonds	Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	Recommended Dietary Allowance
Energy	41.5% 1205kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	19% 24.5g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	28.3% 20.5g	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% 0g	12.5% 9.1g	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	% 0.079g	% 6.6g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 4.84g	g per day for Men 19-50 years
Fiber	55% 21g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	75.2% 42g	1.56% 0.87g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	5.8% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	3.56% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	11.4% 0.15mg	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	13.4% 53.6μg	12% 47.6μg	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	0% 0mg	104% 94mg	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	344% 51.5mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	Recommended Dietary Allowance
Calcium	57.7% 577mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	8.38% 0.075mg	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	91% 7.3mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	16.7% 0.38mg	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	132% 925mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	4.64% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie:

• Oil Roasted Almonds have 2.6 times more Vitamin B1, 14.7 times more Vitamin B2, 12.8 times more Vitamin B3, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 162.3 times more Vitamin E than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie.
• While Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie contain more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have similar amounts of Vitamin B9 per 7 oz.
• Both Oil Roasted Almonds as well as Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie:

• Oil Roasted Almonds have 26.5 times more Calcium, 25.1 times more Copper, 11.5 times more Iron, 21.1 times more Magnesium, 12.7 times more Manganese, 29.1 times more Phosphorus, 3.8 times more Potassium, 10.3 times more Selenium and 43.9 times more Zinc than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie.
• While Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie contain 30.9 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Almonds have 11.7 times more Energy, 183.9 times more Fat, 76.5 times more Saturated Fat, 965.6 times more Omega 6, 1.4 times more Carbohydrate, 17.5 times more Fiber and 48.3 times more Protein than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie.
• While Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie contain 2.3 times more Sugars and more Fructose than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.