Comparing Nutrients in 1 pound Strawberries VS Canned Strawberries, Heavy Syrup

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Canned Strawberries, Heavy Syrup	2%	2%	96%

Macro Nutrients

	Strawberries	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Energy	5% 145kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	2% 0.34g	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	82% 107g	130g per day for Men 19-50 years
Sugars	30.6% 22g	137% 99g	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	20.3% 7.7g	38g per day for Men 19-50 years
Protein	5.43% 3.04g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	17% 0.22mg	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	31.8% 127μg	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	160% 144mg	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	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	31.8% 0.29mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	39.4% 0.91mg	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	20.4% 694mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	11% 413g	9.24% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Strawberries vs Canned Strawberries, Heavy Syrup:

• Raw Strawberries have 6.8 times more Vitamin B3, 1.9 times more Vitamin C, 1.5 times more Vitamin E and 1.5 times more Vitamin K than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 1.5 times more Vitamin B2 and 1.4 times more Vitamin B5 than Raw Strawberries.
• Both Raw Strawberries and Heavy Syrup Pack Canned Strawberries have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Raw Strawberries as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Strawberries vs Canned Strawberries, Heavy Syrup:

• Raw Strawberries have 1.2 times more Calcium, 1.6 times more Magnesium, 1.9 times more Manganese, 2 times more Phosphorus, 1.8 times more Potassium, 1.6 times more Zinc and 1.2 times more Water than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 1.3 times more Copper than Raw Strawberries.
• Both Raw Strawberries and Heavy Syrup Pack Canned Strawberries have similar amounts of Iron per 1 lb.
• Both Raw Strawberries as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Strawberries have 1.2 times more Omega 3 than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 2.9 times more Energy, 3.1 times more Carbohydrate and 4.5 times more Sugars than Raw Strawberries.
• Both Raw Strawberries and Heavy Syrup Pack Canned Strawberries have similar amounts of Fiber and Protein per 1 lb.
• Both Raw Strawberries as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.