Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Strawberries

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Strawberries	7%	7%	86%

Macro Nutrients

	Oil Roasted Almonds	Strawberries	Recommended Dietary Allowance
Energy	83% 2409kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0% 0g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	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	54% 70g	23.4% 30.5g	130g per day for Men 19-50 years
Sugars	25% 18g	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% 0g	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	% 0.16g	% 7.9g	g per day for Men 19-50 years
Sucrose	% 17.4g	% 1.87g	g per day for Men 19-50 years
Fiber	110% 41.7g	21% 7.94g	38g per day for Men 19-50 years
Protein	150% 84.3g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	30.4% 0.37mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	9.58% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.5% 0.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.8% 107μg	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	687% 103mg	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

	Oil Roasted Almonds	Strawberries	Recommended Dietary Allowance
Calcium	115% 1155mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	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	183% 14.6mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	66.6% 1.53mg	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	264% 1850mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	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	111% 12mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.3% 11g	9.76% 361g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Strawberries per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Almonds versus 14 oz of Strawberries to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Oil Roasted Almonds have 3.8 times more Vitamin B1, 35.5 times more Vitamin B2, 9.5 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 89.6 times more Vitamin E than Strawberries.
• While 14 oz of Raw Strawberries contain more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Strawberries provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• 14 ounces of Strawberries have insufficient amounts of Vitamin B2 and Vitamin E
• Both Oil Roasted Almonds as well as Raw Strawberries have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Strawberries:

• 14 ounces of Oil Roasted Almonds have 18.2 times more Calcium, 19.9 times more Copper, 9 times more Iron, 21.1 times more Magnesium, 6.4 times more Manganese, 19.4 times more Phosphorus, 4.6 times more Potassium, 10.3 times more Selenium and 21.9 times more Zinc than Strawberries.
• While 14 oz of Raw Strawberries contain 32.5 times more Water than Oil Roasted Almonds.
• 14 ounces of Strawberries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 19 times more Energy, 183.9 times more Fat, 280.5 times more Saturated Fat, 150.2 times more Omega 6, 2.3 times more Carbohydrate, 5.3 times more Fiber and 31.7 times more Protein than Strawberries.
• While 14 oz of Raw Strawberries contain more Omega 3 and more Fructose than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Strawberries offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 14 ounces of Strawberries provide inadequate amounts of Energy, Omega 6 and Protein