Comparing Nutrients in 500 calories Brazilnuts VS Frozen Strawberries

Weight per 500 calories

• Brazilnuts: 76g
• Frozen Strawberries: 1429g

Brazilnuts have 18.8 times more energy per 100g than Frozen Strawberries. It has very high energy density when compared to other foods. Frozen Strawberries having low energy density.

Discover which food has more nutrients per 500 calories - Brazilnuts or Frozen Strawberries?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Frozen Strawberries	4%	3%	93%

Macro Nutrients

	Brazilnuts	Frozen Strawberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	20.5% 0.33g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.85% 8.9g	100% 130g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	90% 65g	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	0% 0g	42.8% 31g	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	% 0g	% 29g	g per day for Men 19-50 years
Sucrose	% 1.77g	% 5.3g	g per day for Men 19-50 years
Fiber	15% 5.7g	79% 30g	38g per day for Men 19-50 years
Protein	19.4% 11g	11% 6.14g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Frozen Strawberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.17% 28.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	40.7% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	41.3% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	30.8% 0.4mg	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	4.17% 16.7μg	60.7% 243μg	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	0.59% 0.53mg	654% 589mg	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	28.6% 4.3mg	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Frozen Strawberries	Recommended Dietary Allowance
Calcium	12% 121mg	23% 229mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	77.8% 0.7mg	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	23% 1.84mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	37.4% 157mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	180% 4.14mg	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	78.6% 550mg	26.5% 186mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	62% 2114mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	1.9% 28.6mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	34.7% 1285g	3700g per day for Men 19-50 years

Brazilnuts VS Frozen Strawberries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Brazilnuts or Frozen Strawberries?

Lets compare vitamin content per 500 calories of Brazilnuts vs Frozen Strawberries:

• 500 calories of Brazilnuts have 1.5 times more Vitamin B1 than Frozen Strawberries.
• While 500 kcal of Frozen Strawberries contain 19.9 times more Vitamin B2, 29.5 times more Vitamin B3, 11.1 times more Vitamin B5, 5.2 times more Vitamin B6, 14.5 times more Vitamin B9, 1108.2 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Frozen Strawberries provide similar amounts of Vitamin E per 500 calories.
• 500 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Frozen Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Brazilnuts vs Frozen Strawberries:

• 500 calories of Brazilnuts have 1.9 times more Copper, 1.8 times more Magnesium, 3 times more Phosphorus, 145.4 times more Selenium and 1.7 times more Zinc than Frozen Strawberries.
• While 500 kcal of Frozen Strawberries contain 1.9 times more Calcium, 5.8 times more Iron, 4.5 times more Manganese, 4.2 times more Potassium and 495.3 times more Water than Dried Brazilnuts.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brazilnuts have 32.4 times more Fat, 142.8 times more Saturated Fat, 41.7 times more Omega 6 and 1.8 times more Protein than Frozen Strawberries.
• While 500 kcal of Frozen Strawberries contain 12 times more Omega 3, 14.6 times more Carbohydrate, 36.8 times more Sugars, more Fructose and 5.3 times more Fiber than Dried Brazilnuts.
• Both Brazilnuts and Frozen Strawberries offer comparable quantities of Energy per 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate
• 500 calories of Frozen Strawberries provide inadequate amounts of Omega 6