Comparing Nutrients in 1 pound Almonds VS Strawberries

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Strawberries	7%	7%	86%

Macro Nutrients

	Almonds	Strawberries	Recommended Dietary Allowance
Energy	91% 2626kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	26.8% 35g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	30.6% 22g	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	15.3% 11g	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	% 9.03g	g per day for Men 19-50 years
Sucrose	% 18g	% 2.13g	g per day for Men 19-50 years
Fiber	149% 56.7g	24% 9.07g	38g per day for Men 19-50 years
Protein	171% 96g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	Almonds	Strawberries	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	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	2.87% 0.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	27.2% 109μg	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	296% 267mg	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	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Strawberries	Recommended Dietary Allowance
Calcium	122% 1220mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	76% 1.75mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	20.4% 694mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11% 413g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Strawberries:

• Almonds have 8.5 times more Vitamin B1, 51.7 times more Vitamin B2, 9.4 times more Vitamin B3, 3.8 times more Vitamin B5, 2.9 times more Vitamin B6, 300 times more Vitamin B7, 1.8 times more Vitamin B9 and 88.4 times more Vitamin E than Raw Strawberries.
• While Raw Strawberries contain more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Strawberries:

• Almonds have 16.8 times more Calcium, 21.5 times more Copper, 9 times more Iron, 20.8 times more Magnesium, 5.6 times more Manganese, 20 times more Phosphorus, 4.8 times more Potassium, 10.3 times more Selenium and 22.3 times more Zinc than Raw Strawberries.
• While Raw Strawberries contain 20.6 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 18.1 times more Energy, 166.4 times more Fat, 253.5 times more Saturated Fat, 136.9 times more Omega 6, 2.8 times more Carbohydrate, 6.3 times more Fiber and 31.6 times more Protein than Raw Strawberries.
• While Raw Strawberries contain 21.7 times more Omega 3 and 22.2 times more Fructose than Almonds.
• Both Almonds and Raw Strawberries have similar amounts of Sugars per 1 lb.
• Both Almonds as well as Raw Strawberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.