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

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Canned Strawberries, Heavy Syrup	2%	2%	96%

Macro Nutrients

	Strawberries	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Energy	4.38% 127kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	23.4% 30.5g	72% 93g	130g per day for Men 19-50 years
Sugars	26.8% 19.4g	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	13.4% 9.7g	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	% 7.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.87g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	3.97% 2.22g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.58% 1.53mg	1.4% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	15% 0.19mg	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	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	259% 233mg	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	7.67% 1.15mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	27.8% 0.25mg	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	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	66.6% 1.53mg	34.5% 0.79mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	18% 607mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	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	5.05% 0.56mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	9.76% 361g	8.1% 299g	3700g per day for Men 19-50 years

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

• Raw Strawberries have 6.8 times more Vitamin B3, 1.9 times more Vitamin C, 1.5 times more Vitamin E and 1.5 times more Vitamin K than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 1.5 times more Vitamin B2 and 1.4 times more Vitamin B5 than Raw Strawberries.
• Both Raw Strawberries and Heavy Syrup Pack Canned Strawberries have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Raw Strawberries 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 Strawberries vs Canned Strawberries, Heavy Syrup:

• Raw Strawberries have 1.2 times more Calcium, 1.6 times more Magnesium, 1.9 times more Manganese, 2 times more Phosphorus, 1.8 times more Potassium, 1.6 times more Zinc and 1.2 times more Water than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 1.3 times more Copper than Raw Strawberries.
• Both Raw Strawberries and Heavy Syrup Pack Canned Strawberries have similar amounts of Iron per 14 oz.
• Both Raw Strawberries as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Strawberries have 1.2 times more Omega 3 than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 2.9 times more Energy, 3.1 times more Carbohydrate and 4.5 times more Sugars than Raw Strawberries.
• Both Raw Strawberries and Heavy Syrup Pack Canned Strawberries have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Strawberries as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.