Comparing Nutrients in 14 ounces Almonds VS Strawberries

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Strawberries	7%	7%	86%

Macro Nutrients

	Almonds	Strawberries	Recommended Dietary Allowance
Energy	79.2% 2298kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	2.1% 0.36g	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	23.4% 30.5g	130g per day for Men 19-50 years
Sugars	24% 17.3g	26.8% 19.4g	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	13.4% 9.7g	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	% 7.9g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 1.87g	g per day for Men 19-50 years
Fiber	131% 49.6g	21% 7.94g	38g per day for Men 19-50 years
Protein	150% 84g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Almonds	Strawberries	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	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	9.58% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	2.5% 0.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	24% 95μg	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	259% 233mg	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	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Strawberries	Recommended Dietary Allowance
Calcium	107% 1068mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.44% 17.5μg	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	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	66.6% 1.53mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	9.76% 361g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Strawberries:

• Almonds have 8.5 times more Vitamin B1, 51.7 times more Vitamin B2, 9.4 times more Vitamin B3, 3.8 times more Vitamin B5, 2.9 times more Vitamin B6, 300 times more Vitamin B7, 1.8 times more Vitamin B9 and 88.4 times more Vitamin E than Raw Strawberries.
• While Raw Strawberries contain more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Strawberries:

• Almonds have 16.8 times more Calcium, 21.5 times more Copper, 9 times more Iron, 20.8 times more Magnesium, 5.6 times more Manganese, 20 times more Phosphorus, 4.8 times more Potassium, 10.3 times more Selenium and 22.3 times more Zinc than Raw Strawberries.
• While Raw Strawberries contain 20.6 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 18.1 times more Energy, 166.4 times more Fat, 253.5 times more Saturated Fat, 136.9 times more Omega 6, 2.8 times more Carbohydrate, 6.3 times more Fiber and 31.6 times more Protein than Raw Strawberries.
• While Raw Strawberries contain 21.7 times more Omega 3 and 22.2 times more Fructose than Almonds.
• Both Almonds and Raw Strawberries have similar amounts of Sugars per 14 oz.
• Both Almonds as well as Raw Strawberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.