Comparing Nutrients in 14 ounces Strawberries VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Strawberries	Blanched Almonds	Recommended Dietary Allowance
Energy	4.38% 127kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.5g	57% 74g	130g per day for Men 19-50 years
Sugars	26.8% 19.4g	25.3% 18.4g	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	13.4% 9.7g	0% 0g	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	% 7.9g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 1.87g	% 17.7g	g per day for Men 19-50 years
Fiber	21% 7.94g	103% 39.3g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.58% 1.53mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.5% 0.75μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	48.6% 194μg	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	259% 233mg	0% 0mg	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	7.67% 1.15mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Blanched Almonds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	453% 4.08mg	0.9mg per day for Men 19-50 years
Fluoride	0.44% 17.5μg	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	20.3% 1.63mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	66.6% 1.53mg	317% 7.3mg	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	13.6% 95mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	18% 607mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	9.76% 361g	0.48% 18g	3700g per day for Men 19-50 years

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

• Raw Strawberries have more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 8 times more Vitamin B1, 32.3 times more Vitamin B2, 9.1 times more Vitamin B3, 2.5 times more Vitamin B5, 2.4 times more Vitamin B6, 2 times more Vitamin B9 and 81.9 times more Vitamin E than Raw Strawberries.
• Both Raw Strawberries as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Strawberries vs Blanched Almonds:

• Raw Strawberries have 20.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 14.8 times more Calcium, 21.4 times more Copper, 8 times more Iron, 20.6 times more Magnesium, 4.8 times more Manganese, 20 times more Phosphorus, 4.3 times more Potassium, 8 times more Selenium, 19 times more Sodium and 21.2 times more Zinc than Raw Strawberries.

Comparison of macro-nutrients per 14 ounces:

• Raw Strawberries have 16.3 times more Omega 3 and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 18.4 times more Energy, 175.1 times more Fat, 263.5 times more Saturated Fat, 137.4 times more Omega 6, 2.4 times more Carbohydrate, 5 times more Fiber and 31.9 times more Protein than Raw Strawberries.
• Both Raw Strawberries and Blanched Almonds have similar amounts of Sugars per 14 oz.
• Both Raw Strawberries as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.