Comparing Nutrients in 300 calories Canned Strawberries, Heavy Syrup VS Sweetened Frozen Strawberries

Weight per 300 calories

• Canned Strawberries, Heavy Syrup: 326g
• Sweetened Frozen Strawberries: 313g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Canned Strawberries, Heavy Syrup or Sweetened Frozen Strawberries?

Macros Ratio

	Protein	Fat	Carbs
Canned Strawberries, Heavy Syrup	2%	2%	96%
Sweetened Frozen Strawberries	2%	1%	97%

Macro Nutrients

	Canned Strawberries, Heavy Syrup	Sweetened Frozen Strawberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.87% 0.85g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	5.27% 0.084g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.7g	62.3% 81g	130g per day for Men 19-50 years
Sugars	98% 71g	103% 75g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.6% 5.54g	15.6% 5.94g	38g per day for Men 19-50 years
Protein	3.26% 1.83g	2.96% 1.66g	56g per day for Men 19-50 years

Vitamins

	Canned Strawberries, Heavy Syrup	Sweetened Frozen Strawberries	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.7% 0.068mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.53% 0.11mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.16% 0.19mg	7.83% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	6.75% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	7.2% 0.094mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23% 91μg	11.7% 47μg	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	115% 103mg	144% 129mg	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	4.13% 0.62mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.08% 4.9μg	4.43% 5.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Strawberries, Heavy Syrup	Sweetened Frozen Strawberries	Recommended Dietary Allowance
Calcium	4.24% 42.4mg	3.44% 34.4mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	6.94% 0.063mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	20% 1.6mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	28.4% 0.65mg	34% 0.78mg	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	5.6% 39mg	5.8% 40.6mg	700mg per day for Men 19-50 years
Potassium	8.25% 280mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	1.78% 0.98μg	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.63% 9.38mg	1500mg per day for Men 19-50 years
Zinc	2.67% 0.29mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	6.64% 246g	6.2% 229g	3700g per day for Men 19-50 years

Canned Strawberries, Heavy Syrup VS Sweetened Frozen Strawberries Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Strawberries, Heavy Syrup or Sweetened Frozen Strawberries?

Lets compare vitamin content per 300 calories of Canned Strawberries, Heavy Syrup vs Sweetened Frozen Strawberries:

• 300 calories of Canned Strawberries, Heavy Syrup have 1.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.9 times more Vitamin B9 than Sweetened Frozen Strawberries.
• While 300 kcal of Sliced Sweetened Frozen Strawberries contain 1.4 times more Vitamin B2, 6.7 times more Vitamin B3 and 1.3 times more Vitamin C than Heavy Syrup Pack Canned Strawberries.
• 300 calories of Canned Strawberries, Heavy Syrup have insufficient amounts of Vitamin B3
• Both Heavy Syrup Pack Canned Strawberries as well as Sliced Sweetened Frozen Strawberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Canned Strawberries, Heavy Syrup vs Sweetened Frozen Strawberries:

• 300 calories of Canned Strawberries, Heavy Syrup have 3.3 times more Copper than Sweetened Frozen Strawberries.
• Both Canned Strawberries, Heavy Syrup and Sweetened Frozen Strawberries contain similar levels of Iron, Manganese, Potassium and Water per 300 calories.
• 300 calories of Sweetened Frozen Strawberries lack sufficient amounts of Magnesium
• Both Heavy Syrup Pack Canned Strawberries as well as Sliced Sweetened Frozen Strawberries lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Strawberries, Heavy Syrup have 2.1 times more Omega 3 than Sweetened Frozen Strawberries.
• Both Canned Strawberries, Heavy Syrup and Sweetened Frozen Strawberries offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 300 calories.
• 300 calories of Sweetened Frozen Strawberries provide inadequate amounts of Omega 3
• Both Heavy Syrup Pack Canned Strawberries as well as Sliced Sweetened Frozen Strawberries provide inadequate amounts of Omega 6 and Protein in 300 calories.