Comparing Nutrients in 1 pound Strawberries VS Frozen Strawberries

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Frozen Strawberries	4%	3%	93%

Macro Nutrients

	Strawberries	Frozen Strawberries	Recommended Dietary Allowance
Energy	5% 145kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.085% 0.027g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.83% 0.14g	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	32% 41.4g	130g per day for Men 19-50 years
Sugars	30.6% 22g	28.5% 20.7g	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	13.6% 9.84g	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	% 9.16g	g per day for Men 19-50 years
Sucrose	% 2.13g	% 1.68g	g per day for Men 19-50 years
Fiber	24% 9.07g	25% 9.53g	38g per day for Men 19-50 years
Protein	5.43% 3.04g	3.5% 1.95g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Frozen Strawberries	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	9.77% 0.13mg	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	19.3% 77μg	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	208% 187mg	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	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Frozen Strawberries	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	24.7% 0.22mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	57% 1.3mg	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	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	20.4% 694mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11% 413g	11% 408g	3700g per day for Men 19-50 years

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

• Raw Strawberries have 1.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.4 times more Vitamin C than Frozen Strawberries.
• While Frozen Strawberries contain 1.7 times more Vitamin B2 than Raw Strawberries.
• Both Raw Strawberries and Frozen Strawberries have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K per 1 lb.
• Both Raw Strawberries as well as Frozen Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Strawberries vs Frozen Strawberries:

• Raw Strawberries have 1.3 times more Manganese and 1.8 times more Phosphorus than Frozen Strawberries.
• While Frozen Strawberries contain 1.8 times more Iron and 1.8 times more Selenium than Raw Strawberries.
• Both Raw Strawberries and Frozen Strawberries have similar amounts of Calcium, Copper, Magnesium, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Strawberries have 2.8 times more Omega 3 and 1.6 times more Protein than Frozen Strawberries.
• Both Raw Strawberries and Frozen Strawberries have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Fiber per 1 lb.
• Both Raw Strawberries as well as Frozen Strawberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.