Comparing Nutrients in 14 ounces Almonds VS Canned Strawberries, Heavy Syrup

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Strawberries, Heavy Syrup	2%	2%	96%

Macro Nutrients

	Almonds	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Energy	79.2% 2298kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	1.75% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	72% 93g	130g per day for Men 19-50 years
Sugars	24% 17.3g	120% 86.6g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	150% 84g	3.97% 2.22g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	1.4% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	27.8% 111μg	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	140% 126mg	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	678% 102mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Calcium	107% 1068mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	27.8% 0.25mg	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	184% 14.7mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	34.5% 0.79mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Canned Strawberries, Heavy Syrup:

• Almonds have 9.8 times more Vitamin B1, 33.5 times more Vitamin B2, 63.5 times more Vitamin B3, 2.6 times more Vitamin B5, 2.8 times more Vitamin B6, 1.6 times more Vitamin B9 and 134.9 times more Vitamin E than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Canned Strawberries, Heavy Syrup:

• Almonds have 20.7 times more Calcium, 16.4 times more Copper, 7.6 times more Iron, 33.8 times more Magnesium, 10.9 times more Manganese, 40.1 times more Phosphorus, 8.5 times more Potassium, 13.7 times more Selenium and 34.7 times more Zinc than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 17.1 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 6.3 times more Energy, 192 times more Fat, 271.6 times more Saturated Fat, 164.3 times more Omega 6, 7.4 times more Fiber and 37.8 times more Protein than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 18 times more Omega 3 and 5 times more Sugars than Almonds.
• Both Almonds and Heavy Syrup Pack Canned Strawberries have similar amounts of Carbohydrate per 14 oz.
• Both Almonds as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.