Comparing Nutrients in 500 calories Soursop VS Strawberries

Weight per 500 calories

• Soursop: 758g
• Strawberries: 1563g

Soursop has 2.1 times more energy per 100g than Strawberries. It has low energy density when compared to other foods. Raw Strawberries having low energy density.

Which food has more nutrients per 500 calories - Soursop or Strawberries?

Macros Ratio

	Protein	Fat	Carbs
Soursop	5%	4%	91%
Strawberries	7%	7%	86%

Macro Nutrients

	Soursop	Strawberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	63.5% 1g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	8.27% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	92% 120g	130g per day for Men 19-50 years
Sugars	141% 103g	105% 76.4g	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	NA	52.6% 38g	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	NA	% 31g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	65.8% 25g	82.2% 31.3g	38g per day for Men 19-50 years
Protein	13.5% 7.58g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Soursop	Strawberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.74% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.4% 0.45mg	56.5% 0.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.9% 2.97μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.5% 106μg	94% 375μg	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	173% 156mg	1021% 919mg	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	4.04% 0.61mg	30.2% 4.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.53% 3.03μg	28.6% 34.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soursop	Strawberries	Recommended Dietary Allowance
Calcium	10.6% 106mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	72.4% 0.65mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 68.8μg	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	57% 4.55mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	38% 159mg	48.4% 203mg	420mg per day for Men 19-50 years
Manganese	NA	262% 6.03mg	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	29.2% 205mg	53.6% 375mg	700mg per day for Men 19-50 years
Potassium	62% 2106mg	70.3% 2391mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	7.07% 106mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	6.9% 0.76mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	16.6% 615g	38.4% 1421g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Soursop vs Strawberries:

• Raw Soursop has 1.4 times more Vitamin B1 than Raw Strawberries.
• While Raw Strawberries contain 1.6 times more Vitamin B6, 3.5 times more Vitamin B9, 5.9 times more Vitamin C, 7.5 times more Vitamin E and 11.3 times more Vitamin K than Raw Soursop.
• Both Raw Soursop and Raw Strawberries have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Raw Soursop as well as Raw Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Soursop vs Strawberries:

• Raw Soursop has 6.8 times more Sodium than Raw Strawberries.
• While Raw Strawberries contain 2.4 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium, 1.8 times more Phosphorus, 1.4 times more Selenium, 2.9 times more Zinc and 2.3 times more Water than Raw Soursop.
• Both Raw Soursop and Raw Strawberries have similar amounts of Copper and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Soursop has 1.3 times more Sugars than Raw Strawberries.
• While Raw Strawberries contain more Omega 3, 2.7 times more Omega 6 and 1.4 times more Protein than Raw Soursop.
• Both Raw Soursop and Raw Strawberries have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Soursop as well as Raw Strawberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.