Comparing Nutrients in 1 pound Strawberries VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Strawberries	Brazilnuts	Recommended Dietary Allowance
Energy	5% 145kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	229% 73g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	650% 111g	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	41% 53.3g	130g per day for Men 19-50 years
Sugars	30.6% 22g	14.6% 10.6g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2.13g	% 10.6g	g per day for Men 19-50 years
Fiber	24% 9.07g	89.5% 34g	38g per day for Men 19-50 years
Protein	5.43% 3.04g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Brazilnuts	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	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	35.2% 0.46mg	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	25% 100μg	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	3.53% 3.18mg	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	171% 25.6mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	878% 7.9mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	241% 5.55mg	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	470% 3289mg	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	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	11% 413g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Strawberries VS Brazilnuts per 1 lb

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

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

• 1 pound of Strawberries has 1.3 times more Vitamin B3 and 84 times more Vitamin C than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 25.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 19.5 times more Vitamin E than Raw Strawberries.
• Both Strawberries and Brazilnuts provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Strawberries have insufficient amounts of Vitamin B2 and Vitamin E
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Strawberries as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Strawberries vs Brazilnuts:

• 1 pound of Strawberries has 26.6 times more Water than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 10 times more Calcium, 36.3 times more Copper, 5.9 times more Iron, 28.9 times more Magnesium, 3.2 times more Manganese, 30.2 times more Phosphorus, 4.3 times more Potassium, 4792.5 times more Selenium and 29 times more Zinc than Raw Strawberries.
• 1 pound of Strawberries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Strawberries has 1.8 times more Omega 3, 2.1 times more Sugars and more Fructose than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 20.6 times more Energy, 223.7 times more Fat, 1075.6 times more Saturated Fat, 270.7 times more Omega 6, 1.5 times more Carbohydrate, 3.8 times more Fiber and 21.4 times more Protein than Raw Strawberries.
• 1 pound of Strawberries provide inadequate amounts of Energy, Omega 6 and Protein