Comparing Nutrients in 1 pound Strawberries VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Strawberries	Dried Beechnuts	Recommended Dietary Allowance
Energy	5% 145kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	81% 26g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	491% 83.4g	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	117% 152g	130g per day for Men 19-50 years
Sugars	30.6% 22g	NA	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	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	% 9.03g	NA	g per day for Men 19-50 years
Sucrose	% 2.13g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	NA	38g per day for Men 19-50 years
Protein	5.43% 3.04g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Dried Beechnuts	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	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	239% 3.1mg	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	128% 513μg	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	78% 70.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.77% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Dried Beechnuts	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	338% 3.04mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	264% 6.1mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	20.4% 694mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11% 413g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Strawberries VS Dried Beechnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Strawberries vs Dried Beechnuts:

• 1 pound of Strawberries has 3.8 times more Vitamin C than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 12.7 times more Vitamin B1, 16.9 times more Vitamin B2, 2.3 times more Vitamin B3, 7.4 times more Vitamin B5, 14.6 times more Vitamin B6 and 4.7 times more Vitamin B9 than Raw Strawberries.
• 1 pound of Strawberries have insufficient amounts of Vitamin B2
• Both Raw Strawberries as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Strawberries vs Dried Beechnuts:

• 1 pound of Strawberries has more Magnesium, more Phosphorus and 13.8 times more Water than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 14 times more Copper, 6 times more Iron, 3.5 times more Manganese, 6.6 times more Potassium, 38 times more Sodium and 2.6 times more Zinc than Raw Strawberries.
• 1 pound of Strawberries lack sufficient amounts of Zinc
• 1 pound of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Strawberries as well as Dried Beechnuts lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Beechnuts contains 18 times more Energy, 166.7 times more Fat, 381.3 times more Saturated Fat, 26.2 times more Omega 3, 204.3 times more Omega 6, 4.4 times more Carbohydrate and 9.3 times more Protein than Raw Strawberries.
• 1 pound of Strawberries provide inadequate amounts of Energy, Omega 6 and Protein