Comparing Nutrients in 1 pound Almonds VS Canned Strawberries, Heavy Syrup

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Strawberries, Heavy Syrup	2%	2%	96%

Macro Nutrients

	Almonds	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Energy	91% 2626kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	82% 107g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	137% 99g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	171% 96g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	31.8% 127μg	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	0% 0mg	160% 144mg	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	775% 116mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Calcium	122% 1220mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	31.8% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	210% 17mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	39.4% 0.91mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	0.54% 20g	9.24% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Canned Strawberries, Heavy Syrup:

• Almonds have 9.8 times more Vitamin B1, 33.5 times more Vitamin B2, 63.5 times more Vitamin B3, 2.6 times more Vitamin B5, 2.8 times more Vitamin B6, 1.6 times more Vitamin B9 and 134.9 times more Vitamin E than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Canned Strawberries, Heavy Syrup:

• Almonds have 20.7 times more Calcium, 16.4 times more Copper, 7.6 times more Iron, 33.8 times more Magnesium, 10.9 times more Manganese, 40.1 times more Phosphorus, 8.5 times more Potassium, 13.7 times more Selenium and 34.7 times more Zinc than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 17.1 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 6.3 times more Energy, 192 times more Fat, 271.6 times more Saturated Fat, 164.3 times more Omega 6, 7.4 times more Fiber and 37.8 times more Protein than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 18 times more Omega 3 and 5 times more Sugars than Almonds.
• Both Almonds and Heavy Syrup Pack Canned Strawberries have similar amounts of Carbohydrate per 1 lb.
• Both Almonds as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.