Key: fz=frozen; d=day; L=liter; g=gram; g=microgram; mg=milligram Smoothies as a nutritional snack or beverage

[Dietary Reference Intakes (DRI) for male 19-30yo] different for age and sex
major components of food subcategories [DRI] IU=international Unit fz strawberry fz blueberry fz blackberry acai puree
1. Energy (Kcal)*dependent on antropometrics and activity factor 35 57 64 80
2. water (g) [3.7 L/d] 89.97 - 82.21 -
3. carbohydrate by difference (g) [130 g/d] 9.13 13.57 15.67 4
4. ~45-65% total Kcal sugars (g) 4.56 9.29 10.67 0
5 fiber (g) [38 g/d] 2.1 2.9 5 3
6.protein~10-35%total Kcal protein (g) [56 g/d] varies* 0.43 0.71 1.18 2
7. lipids total fat (g) 0.11 0 0.43 6
8. ~20-35% total Kcal saturated (g) 0.006 0 0.015 1.5
9 monounsaturated (g) 0.015 0 0.041 -
10 polyunsaturated (g) 0.119 0 0.245 -
11. vitamin fat soluble A (g) [900 g/d] 2 0 6 750 IU
12 D (g) [15 g/d] 0 0 0 -
13 E (mg) [15 mg/d] 0.29 0 1.17 -
14 K (g) [120 g/d] 2.2 0 19.8 -
15 water soluble B1: thiamin (mg) [1.2mg/d] 0.022 0 0.029 -
16 B2: riboflavin (mg) [1.3mg/d] 0.037 0 0.046 -
17 B3: niacin (mg) [16mg/d] 0.462 0 1.207 -
18 B6: pyridoxine (mg) 0.028 0 0.061 -
19 Folate (g) [400 g/d] 17 0 34 -
20 B12:cobalamin (g)[2.4g/d] 0 0 0 -
21 vitamin C (mg) [90mg/d] 41.2 2.6 3.1 4.8
22. mineral macromineral calcium (mg) [1000mg/d] 16 0 29 40
23 phosphorus (mg) [700mg/d] 13 0 30 -
24 potassium (mg) [4700mg/d] 148 0 140 135
25 sodium (mg) [1500mg/d] 2 7 1 10
26 magnesium (mg) [400mg/d] 11 0 22 -
27 micromineral iron (mg) [8mg/d] 0.75 0.26 0.8 1.08
28 zinc (mg) [11mg/d] 0.13 0 0.25 -
Sources: https://ndb.nal.usda.gov/ndb/search/list and Wardlaw's Perspectives in Nutrition 9th Ed, 2013
Smoothies as a nutritional snack or beverage whole whole
Food (per value of 100g) raw raw raw raw raw
fz pineapple raw mango raw banana fz peach apple juice orange juice guava spinach kale flaxseed chiaseed corresponding #
86 60 89 94 46 45 68 23 49 534 486 1. energy (Kcal)
77.1 83.46 74.91 74.73 88.24 88.3 80.8 91.4 84 6.96 5.8 2. water (g)
22.2 14.98 22.84 23.98 11.3 10.4 14.32 3.63 8.8 28.88 42.12 3. carbohydrate (g)
21.1 13.66 12.23 22.18 9.62 8.4 8.92 0.42 2.3 1.55 - 4. sugar (g)
1.1 1.6 2.6 1.8 0.2 0.2 5.4 2.2 3.6 27.3 34.4 5. fiber (g)
0.4 0.82 1.09 0.63 0.1 0.7 2.55 2.86 4.3 18.29 16.54 6. protein (g)
0.1 0.38 0.33 0.13 0.13 0.2 0.95 0.39 0.9 42.16 30.74 7. total fat (g)
0.007 0.092 0.112 0.014 0.022 0.024 0.272 0.063 0.1 3.663 3.33 8. saturated (g)
0.012 0.14 0.032 0.048 0.006 0.036 0.087 0.01 0.1 7.527 2.309 9.monounsaturated
0.035 0.071 0.073 0.064 0.039 0.04 0.401 0.165 0.3 28.73 23.665 10.polyunsaturated
30 IU 54 3 14 1 IU 10 31 469 500 0 54 IU 11. vitamin A
0 0 0 0 0 0 0 0 0 0 - 12. vitamin D
0.02 0.9 0.1 0.62 0.01 0.04 0.73 2.03 1.5 0.31 0.5 13. vitamin E
0.7 4.2 0.5 2.2 0 0.1 2.6 482.9 705 4.3 - 14. vitamin K
0.1 0.028 0.031 0.013 0.021 0.09 0.067 0.078 0.1 1.644 0.62 15. vitamin B1
0.03 0.038 0.073 0.035 0.017 0.03 0.04 0.189 0.1 0.161 0.17 16. vitamin B2
0.3 0.669 0.665 0.653 0.073 0.4 1.084 0.724 1 3.08 8.83 17. vitamin B3
0.075 0.119 0.367 0.018 0.018 0.04 0.11 0.195 0.3 0.473 - 18. vitamin B6
11 43 20 3 0 30 49 194 141 87 - 19. folate
0 0 0 0 0 0 0 0 0 0 0 20. vitamin B12
8 36.4 8.7 94.2 0.9 50 228.3 28.1 120 0.6 1.6 21. vitamin C
9 11 5 3 8 11 18 99 150 255 631 22. calcium
4 14 22 11 7 17 40 49 92 642 860 23. phosphorus
100 168 358 130 101 200 417 558 491 813 407 24. potassium
2 1 1 6 4 1 2 79 38 30 16 25. sodium
10 10 27 5 5 11 22 79 47 392 335 26. magnesium
0.4 0.16 0.26 0.37 0.12 0.2 0.26 2.71 1.5 5.73 7.72 27. iron
0.11 0.09 0.15 0.05 0.02 0.05 0.23 0.53 0.6 4.34 4.58 28. zinc
Cal Poly SLO FSN 415 Fall 2016 Dr. Doris Derelian and Agustin GM Garcia