Comparing Nutrients in 1 kilogram Strawberries VS Frozen Strawberries

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Frozen Strawberries	4%	3%	93%

Macro Nutrients

	Strawberries	Frozen Strawberries	Recommended Dietary Allowance
Energy	11% 320kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	1.82% 0.31g	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	70.2% 91g	130g per day for Men 19-50 years
Sugars	67.4% 49g	63% 45.6g	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	33.7% 24.4g	30% 21.7g	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	% 20g	% 20g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 3.7g	g per day for Men 19-50 years
Fiber	52.6% 20g	55.3% 21g	38g per day for Men 19-50 years
Protein	12% 6.7g	7.68% 4.3g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Frozen Strawberries	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	21.6% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	21.5% 0.28mg	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	42.5% 170μg	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	458% 412mg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Frozen Strawberries	Recommended Dietary Allowance
Calcium	16% 160mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	54.4% 0.49mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	126% 2.9mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	45% 1530mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	24.6% 910g	24.3% 900g	3700g per day for Men 19-50 years

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

• Raw Strawberries have 1.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.4 times more Vitamin C than Frozen Strawberries.
• While Frozen Strawberries contain 1.7 times more Vitamin B2 than Raw Strawberries.
• Both Raw Strawberries and Frozen Strawberries have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K per 1 kg.
• Both Raw Strawberries as well as Frozen Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Strawberries vs Frozen Strawberries:

• Raw Strawberries have 1.3 times more Manganese and 1.8 times more Phosphorus than Frozen Strawberries.
• While Frozen Strawberries contain 1.8 times more Iron and 1.8 times more Selenium than Raw Strawberries.
• Both Raw Strawberries and Frozen Strawberries have similar amounts of Calcium, Copper, Magnesium, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Strawberries have 2.8 times more Omega 3 and 1.6 times more Protein than Frozen Strawberries.
• Both Raw Strawberries and Frozen Strawberries have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Fiber per 1 kg.
• Both Raw Strawberries as well as Frozen Strawberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.