Comparing Nutrients in 300 calories Strawberries VS Almonds

Weight per 300 calories

• Strawberries: 938g
• Almonds: 51.8g

Almonds have 18.1 times more energy per unit of mass than Raw Strawberries, which is very high in comparison to other foods. Strawberries having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Almonds	14%	72%	14%

Macro Nutrients

	Strawberries	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	8.6% 11g	130g per day for Men 19-50 years
Sugars	63.2% 46g	3.1% 2.25g	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	31.6% 23g	0.079% 0.057g	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	% 18.7g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 4.4g	% 2.05g	g per day for Men 19-50 years
Fiber	49.3% 18.8g	17% 6.48g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Almonds	Recommended Dietary Allowance
Vitamin A	1.04% 9.38μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.8% 0.23mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.94% 1.8μg	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56.3% 225μg	5.7% 22.8μg	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	613% 551mg	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	18% 2.7mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Almonds	Recommended Dietary Allowance
Calcium	15% 150mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	59.4% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	1.03% 41.3μg	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	48% 3.84mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32% 225mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	42% 1434mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.38mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	23% 853g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Raw Strawberries have 2.1 times more Vitamin B1, 1.9 times more Vitamin B3, 4.8 times more Vitamin B5, 6.2 times more Vitamin B6, 9.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 2.9 times more Vitamin B2, 16.6 times more Vitamin B7 and 4.9 times more Vitamin E than Raw Strawberries.
• Both Raw Strawberries as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Strawberries vs Almonds:

• Raw Strawberries have 2 times more Iron, 3.2 times more Manganese, 3.8 times more Potassium, 1.8 times more Selenium and 373.2 times more Water than Almonds.
• Both Raw Strawberries and Almonds have similar amounts of Calcium, Copper, Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Strawberries have 392 times more Omega 3, 6.4 times more Carbohydrate, 20.3 times more Sugars, 401.4 times more Fructose and 2.9 times more Fiber than Almonds.
• While Almonds contain 9.2 times more Fat, 14 times more Saturated Fat, 7.6 times more Omega 6 and 1.7 times more Protein than Raw Strawberries.
• Both Raw Strawberries and Almonds have similar amounts of Energy per 300 kcal.
• Both Raw Strawberries as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.