Comparing Nutrients in 1 pound Strawberries VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Strawberries	Blanched Almonds	Recommended Dietary Allowance
Energy	5% 145kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	56% 18g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.8% 35g	65% 84.7g	130g per day for Men 19-50 years
Sugars	30.6% 22g	29% 21g	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	15.3% 11g	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	% 9.03g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 2.13g	% 20.2g	g per day for Men 19-50 years
Fiber	24% 9.07g	118% 45g	38g per day for Men 19-50 years
Protein	5.43% 3.04g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.87% 0.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.2% 109μg	55.6% 222μg	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	296% 267mg	0% 0mg	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	8.77% 1.3mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Blanched Almonds	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	518% 4.66mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	23.2% 1.86mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	362% 8.32mg	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	15.6% 109mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	20.4% 694mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	11% 413g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Raw Strawberries have more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 8 times more Vitamin B1, 32.3 times more Vitamin B2, 9.1 times more Vitamin B3, 2.5 times more Vitamin B5, 2.4 times more Vitamin B6, 2 times more Vitamin B9 and 81.9 times more Vitamin E than Raw Strawberries.
• Both Raw Strawberries as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Strawberries vs Blanched Almonds:

• Raw Strawberries have 20.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 14.8 times more Calcium, 21.4 times more Copper, 8 times more Iron, 20.6 times more Magnesium, 4.8 times more Manganese, 20 times more Phosphorus, 4.3 times more Potassium, 8 times more Selenium, 19 times more Sodium and 21.2 times more Zinc than Raw Strawberries.

Comparison of macro-nutrients per 1 pound:

• Raw Strawberries have 16.3 times more Omega 3 and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 18.4 times more Energy, 175.1 times more Fat, 263.5 times more Saturated Fat, 137.4 times more Omega 6, 2.4 times more Carbohydrate, 5 times more Fiber and 31.9 times more Protein than Raw Strawberries.
• Both Raw Strawberries and Blanched Almonds have similar amounts of Sugars per 1 lb.
• Both Raw Strawberries as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.