Comparing Nutrients in 500 calories Sweetened Frozen Strawberries VS Almonds

Weight per 500 calories

• Sweetened Frozen Strawberries: 521g
• Almonds: 86.4g

Almonds have 6 times more energy per unit of mass than Sliced Sweetened Frozen Strawberries, which is very high in comparison to other foods. Sweetened Frozen Strawberries having average energy density.

Which food has more nutrients per 500 calories - Sweetened Frozen Strawberries or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Strawberries	2%	1%	97%
Almonds	14%	72%	14%

Macro Nutrients

	Sweetened Frozen Strawberries	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	172% 125g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	26% 9.9g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	4.93% 2.76g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Strawberries	Almonds	Recommended Dietary Allowance
Vitamin A	0.58% 5.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.94% 0.083mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.5% 78μg	9.5% 38μg	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	240% 216mg	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	8% 1.2mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.38% 8.85μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Strawberries	Almonds	Recommended Dietary Allowance
Calcium	5.73% 57.3mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	99% 0.89mg	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	38.4% 3.07mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.5mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	56.6% 1.3mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.67% 67.7mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	6.63% 3.65μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	2.84% 0.31mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	10.3% 381g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Sliced Sweetened Frozen Strawberries have 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 2.1 times more Vitamin B1, 3.7 times more Vitamin B2, 1.5 times more Vitamin B3 and 18.5 times more Vitamin E than Sliced Sweetened Frozen Strawberries.
• Both Sliced Sweetened Frozen Strawberries as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sweetened Frozen Strawberries vs Almonds:

• Sliced Sweetened Frozen Strawberries have 100.1 times more Water than Almonds.
• While Almonds contain 4.1 times more Calcium, 8.5 times more Copper, 6.4 times more Magnesium, 1.4 times more Manganese, 6.1 times more Phosphorus and 8.6 times more Zinc than Sliced Sweetened Frozen Strawberries.
• Both Sliced Sweetened Frozen Strawberries and Almonds have similar amounts of Iron, Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Sliced Sweetened Frozen Strawberries have 54.3 times more Omega 3, 7.3 times more Carbohydrate and 33.3 times more Sugars than Almonds.
• While Almonds contain 63.7 times more Fat, 90.1 times more Saturated Fat, 55.2 times more Omega 6 and 6.6 times more Protein than Sliced Sweetened Frozen Strawberries.
• Both Sliced Sweetened Frozen Strawberries and Almonds have similar amounts of Energy and Fiber per 500 kcal.
• Both Sliced Sweetened Frozen Strawberries as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.