Comparing Nutrients in 300 calories Strawberries VS Frozen Strawberries

Weight per 300 calories

• Strawberries: 938g
• Frozen Strawberries: 857g

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

Which food has more nutrients per 300 calories - Strawberries or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	1.56% 0.27g	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	60% 78.3g	130g per day for Men 19-50 years
Sugars	63.2% 46g	54% 39g	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	25.7% 18.6g	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	% 17.3g	g per day for Men 19-50 years
Sucrose	% 4.4g	% 3.17g	g per day for Men 19-50 years
Fiber	49.3% 18.8g	47.4% 18g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Frozen Strawberries	Recommended Dietary Allowance
Vitamin A	1.04% 9.38μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.8% 0.23mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	24.8% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.94% 1.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56.3% 225μg	36.4% 146μg	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	392% 353mg	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	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.6μg	15.7% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Frozen Strawberries	Recommended Dietary Allowance
Calcium	15% 150mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	46.7% 0.42mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	108% 2.5mg	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	32% 225mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	42% 1434mg	37.3% 1269mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.38mg	1.14% 17mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	23% 853g	21% 771g	3700g per day for Men 19-50 years

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

• Raw Strawberries have 1.3 times more Vitamin B5, 1.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.6 times more Vitamin C than Frozen Strawberries.
• While Frozen Strawberries contain 1.5 times more Vitamin B2 than Raw Strawberries.
• Both Raw Strawberries and Frozen Strawberries have similar amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K per 300 kcal.
• Both Raw Strawberries as well as Frozen Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Strawberries vs Frozen Strawberries:

• Raw Strawberries have 1.3 times more Magnesium, 1.5 times more Manganese and 2 times more Phosphorus than Frozen Strawberries.
• While Frozen Strawberries contain 1.7 times more Iron and 1.6 times more Selenium than Raw Strawberries.
• Both Raw Strawberries and Frozen Strawberries have similar amounts of Calcium, Copper, Potassium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Strawberries have 3.1 times more Omega 3, 3.2 times more Omega 6, 1.2 times more Fructose and 1.7 times more Protein than Frozen Strawberries.
• Both Raw Strawberries and Frozen Strawberries have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Raw Strawberries as well as Frozen Strawberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.