Comparing Nutrients in 1 kilogram Strawberries VS Brazilnuts

Macros Ratio

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

Macro Nutrients

	Strawberries	Brazilnuts	Recommended Dietary Allowance
Energy	11% 320kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	504% 161g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	90% 117g	130g per day for Men 19-50 years
Sugars	67.4% 49g	32% 23.3g	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	33.7% 24.4g	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	% 20g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 23.3g	g per day for Men 19-50 years
Fiber	52.6% 20g	197% 75g	38g per day for Men 19-50 years
Protein	12% 6.7g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Brazilnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.33% 1.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60% 240μg	55% 220μg	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	653% 588mg	7.78% 7mg	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	19.3% 2.9mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Brazilnuts	Recommended Dietary Allowance
Calcium	16% 160mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	1937% 17.4mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44μg	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	51.3% 4.1mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	532% 12.2mg	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	34.3% 240mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	45% 1530mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	24.6% 910g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Strawberries VS Brazilnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Strawberries versus 1 kg of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Strawberries vs Brazilnuts:

• 1 kilogram of Strawberries has 1.3 times more Vitamin B3 and 84 times more Vitamin C than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 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 one kilogram.
• 1 kilogram of Strawberries have insufficient amounts of Vitamin B2 and Vitamin E
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Strawberries vs Brazilnuts:

• 1 kilogram of Strawberries has 26.6 times more Water than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 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.
• 1 kilogram of Strawberries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Strawberries has 1.8 times more Omega 3, 2.1 times more Sugars and more Fructose than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 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.
• 1 kilogram of Strawberries provide inadequate amounts of Energy, Omega 6 and Protein