Comparing Nutrients in 14 ounces Strawberries VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Strawberries	Brazilnuts	Recommended Dietary Allowance
Energy	4.38% 127kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	200% 64g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	569% 97g	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	36% 46.6g	130g per day for Men 19-50 years
Sugars	26.8% 19.4g	12.8% 9.25g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.87g	% 9.25g	g per day for Men 19-50 years
Fiber	21% 7.94g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Brazilnuts	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	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.58% 1.53mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	31% 0.4mg	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	22% 87.3μg	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	3.1% 2.78mg	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	149% 22.4mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	769% 6.9mg	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	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	66.6% 1.53mg	211% 4.85mg	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	411% 2877mg	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	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	146% 16mg	11mg per day for Men 19-50 years
Water	9.76% 361g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Strawberries VS Brazilnuts per 14 oz

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

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

• 14 ounces of Strawberries have 1.3 times more Vitamin B3 and 84 times more Vitamin C than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 25.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 19.5 times more Vitamin E than Raw Strawberries.
• Both Strawberries and Brazilnuts provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Strawberries have insufficient amounts of Vitamin B2 and Vitamin E
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Strawberries as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Strawberries vs Brazilnuts:

• 14 ounces of Strawberries have 26.6 times more Water than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 10 times more Calcium, 36.3 times more Copper, 5.9 times more Iron, 28.9 times more Magnesium, 3.2 times more Manganese, 30.2 times more Phosphorus, 4.3 times more Potassium, 4792.5 times more Selenium and 29 times more Zinc than Raw Strawberries.
• 14 ounces of Strawberries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Strawberries have 1.8 times more Omega 3, 2.1 times more Sugars and more Fructose than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 20.6 times more Energy, 223.7 times more Fat, 1075.6 times more Saturated Fat, 270.7 times more Omega 6, 1.5 times more Carbohydrate, 3.8 times more Fiber and 21.4 times more Protein than Raw Strawberries.
• 14 ounces of Strawberries provide inadequate amounts of Energy, Omega 6 and Protein