Comparing Nutrients in 300 calories Frozen Strawberries VS Sweetened Frozen Strawberries

Weight per 300 calories

• Frozen Strawberries: 857g
• Sweetened Frozen Strawberries: 313g

Sliced Sweetened Frozen Strawberries have 2.7 times more energy per unit of mass than Frozen Strawberries, which is average in comparison to other foods. Frozen Strawberries having low energy density.

Which food has more nutrients per 300 calories - Frozen Strawberries or Sweetened Frozen Strawberries?

Macros Ratio

	Protein	Fat	Carbs
Frozen Strawberries	4%	3%	93%
Sweetened Frozen Strawberries	2%	1%	97%

Macro Nutrients

	Frozen Strawberries	Sweetened Frozen Strawberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	5.27% 0.084g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	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	60% 78.3g	62.3% 81g	130g per day for Men 19-50 years
Sugars	54% 39g	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	25.7% 18.6g	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	% 17.3g	NA	g per day for Men 19-50 years
Sucrose	% 3.17g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	15.6% 5.94g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	2.96% 1.66g	56g per day for Men 19-50 years

Vitamins

	Frozen Strawberries	Sweetened Frozen Strawberries	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.96mg	7.83% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	6.75% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	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	36.4% 146μg	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	392% 353mg	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	16.6% 2.5mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.7% 19μg	4.43% 5.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Strawberries	Sweetened Frozen Strawberries	Recommended Dietary Allowance
Calcium	13.7% 137mg	3.44% 34.4mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	80.4% 6.43mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	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	16% 111mg	5.8% 40.6mg	700mg per day for Men 19-50 years
Potassium	37.3% 1269mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	1.14% 17mg	0.63% 9.38mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	21% 771g	6.2% 229g	3700g per day for Men 19-50 years

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

• Frozen Strawberries have 3.8 times more Vitamin B1, 2 times more Vitamin B2, 3.2 times more Vitamin B3, 2.7 times more Vitamin B5, 2.6 times more Vitamin B6, 3.1 times more Vitamin B9, 2.7 times more Vitamin C, 3.5 times more Vitamin E and 3.5 times more Vitamin K than Sliced Sweetened Frozen Strawberries.
• Both Frozen Strawberries as well as Sliced Sweetened Frozen Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Strawberries vs Sweetened Frozen Strawberries:

• Frozen Strawberries have 4 times more Calcium, 6.7 times more Copper, 3.5 times more Iron, 4.3 times more Magnesium, 3.2 times more Manganese, 2.7 times more Phosphorus, 4.1 times more Potassium, 2.7 times more Selenium, 5.9 times more Zinc and 3.4 times more Water than Sliced Sweetened Frozen Strawberries.

Comparison of macro-nutrients per 300 calories:

• Frozen Strawberries have 2.3 times more Omega 3, 3 times more Fiber and 2.2 times more Protein than Sliced Sweetened Frozen Strawberries.
• While Sliced Sweetened Frozen Strawberries contain 1.9 times more Sugars than Frozen Strawberries.
• Both Frozen Strawberries and Sliced Sweetened Frozen Strawberries have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Frozen Strawberries as well as Sliced Sweetened Frozen Strawberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.