Comparing Nutrients in 1 pound Oil Roasted Almonds VS Strawberries

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Strawberries	7%	7%	86%

Macro Nutrients

	Oil Roasted Almonds	Strawberries	Recommended Dietary Allowance
Energy	95% 2753kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0% 0g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	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	61.7% 80g	26.8% 35g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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% 0g	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	% 0.18g	% 9.03g	g per day for Men 19-50 years
Sucrose	% 20g	% 2.13g	g per day for Men 19-50 years
Fiber	125% 47.6g	24% 9.07g	38g per day for Men 19-50 years
Protein	172% 96g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	34.8% 0.42mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.87% 0.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.6% 122μg	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	785% 118mg	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

	Oil Roasted Almonds	Strawberries	Recommended Dietary Allowance
Calcium	132% 1320mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	76% 1.75mg	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	302% 2114mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	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	127% 14mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Strawberries per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Strawberries to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oil Roasted Almonds has 3.8 times more Vitamin B1, 35.5 times more Vitamin B2, 9.5 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 89.6 times more Vitamin E than Strawberries.
• While 1 lb of Raw Strawberries contains more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Strawberries provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C
• 1 pound of Strawberries have insufficient amounts of Vitamin B2 and Vitamin E
• Both Oil Roasted Almonds as well as Raw Strawberries have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Strawberries:

• 1 pound of Oil Roasted Almonds has 18.2 times more Calcium, 19.9 times more Copper, 9 times more Iron, 21.1 times more Magnesium, 6.4 times more Manganese, 19.4 times more Phosphorus, 4.6 times more Potassium, 10.3 times more Selenium and 21.9 times more Zinc than Strawberries.
• While 1 lb of Raw Strawberries contains 32.5 times more Water than Oil Roasted Almonds.
• 1 pound of Strawberries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 19 times more Energy, 183.9 times more Fat, 280.5 times more Saturated Fat, 150.2 times more Omega 6, 2.3 times more Carbohydrate, 5.3 times more Fiber and 31.7 times more Protein than Strawberries.
• While 1 lb of Raw Strawberries contains more Omega 3 and more Fructose than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Strawberries offer comparable quantities of Sugars per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 1 pound of Strawberries provide inadequate amounts of Energy, Omega 6 and Protein