Comparing Nutrients in 100 grams 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	20.6% 598kcal	1.93% 56kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	0.088% 0.015g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	10% 13g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	16% 11.5g	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	0.014% 0.01g	5.82% 4.2g	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	% 0.01g	% 3.18g	g per day for Men 19-50 years
Sucrose	% 4.75g	% 4.06g	g per day for Men 19-50 years
Fiber	28.7% 11g	1.58% 0.6g	38g per day for Men 19-50 years
Protein	37.4% 21g	1.13% 0.63g	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	2.33% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	6.15% 0.08mg	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	13.8% 55μg	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	23% 0.55μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.9% 6.2mg	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	159% 24mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.75% 8.1μg	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	27% 268mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	5.44% 0.049mg	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	46.6% 3.73mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	59% 1.36mg	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	67.3% 471mg	2.3% 16mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	2.3% 85.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 grams:

• 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 100 g.