Comparing Nutrients in 300 calories Frozen Strawberries VS Roasted Almonds

Weight per 300 calories

• Frozen Strawberries: 857g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 17.1 times more energy per unit of mass than Frozen Strawberries, which is very high in comparison to other foods. Frozen Strawberries having low energy density.

Discover which food has more nutrients per 300 calories - Frozen Strawberries or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Frozen Strawberries	4%	3%	93%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Frozen Strawberries	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78.3g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	54% 39g	3.36% 2.44g	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	25.7% 18.6g	0.007% 0.005g	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	% 17.3g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 3.17g	% 2.4g	g per day for Men 19-50 years
Fiber	47.4% 18g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Strawberries	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.96mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	5.25% 0.068mg	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	36.4% 146μg	6.9% 27.6μg	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	392% 353mg	0% 0mg	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	16.6% 2.5mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.7% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Strawberries	Roasted Almonds	Recommended Dietary Allowance
Calcium	13.7% 137mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	61.3% 0.55mg	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	80.4% 6.43mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	48.7% 1.1mg	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	16% 111mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	37.3% 1269mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	1.14% 17mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	21% 771g	0.033% 1.2g	3700g per day for Men 19-50 years

Frozen Strawberries VS Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Strawberries or Roasted Almonds?

Lets compare vitamin content per 300 calories of Frozen Strawberries vs Roasted Almonds:

• 300 calories of Frozen Strawberries have 4.9 times more Vitamin B1, 2.2 times more Vitamin B3, 5.7 times more Vitamin B5, 3.5 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 1.9 times more Vitamin B2 and 4.8 times more Vitamin E than Frozen Strawberries.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Frozen Strawberries as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Strawberries vs Roasted Almonds:

• 300 calories of Frozen Strawberries have 3.4 times more Iron, 2.2 times more Manganese, 3.5 times more Potassium, 6 times more Selenium and 637.8 times more Water than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 1.3 times more Copper, 1.5 times more Magnesium, 2.1 times more Phosphorus and 1.5 times more Zinc than Frozen Strawberries.
• Both Frozen Strawberries and Roasted Almonds contain similar levels of Calcium per 300 calories.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Strawberries have 39.3 times more Omega 3, 7.4 times more Carbohydrate, 16 times more Sugars, 3707.6 times more Fructose and 3.3 times more Fiber than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 28 times more Fat, 39.9 times more Saturated Fat, 24.4 times more Omega 6 and 2.9 times more Protein than Frozen Strawberries.
• Both Frozen Strawberries and Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Frozen Strawberries provide inadequate amounts of Omega 6
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3