Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Strawberries

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Strawberries	7%	7%	86%

Macro Nutrients

	Oil Roasted Almonds	Strawberries	Recommended Dietary Allowance
Energy	29.7% 860kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	8.37% 11g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	9.56% 6.93g	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	4.77% 3.46g	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	% 0.057g	% 2.82g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 0.67g	g per day for Men 19-50 years
Fiber	39% 15g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	53.7% 30g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Strawberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	3.4% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	3.54% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0.9% 0.27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.57% 38.3μg	8.5% 34μg	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% 0mg	93% 83.3mg	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	245% 37mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Strawberries	Recommended Dietary Allowance
Calcium	41.2% 412mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	7.56% 0.068mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.24μg	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	65.2% 5.2mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	23.8% 0.55mg	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	94% 661mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	6.38% 217mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Strawberries per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Strawberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Strawberries:

• 5 ounces of Oil Roasted Almonds have 3.8 times more Vitamin B1, 35.5 times more Vitamin B2, 9.5 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 89.6 times more Vitamin E than Strawberries.
• While 5 oz of Raw Strawberries contain more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Strawberries provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• 5 ounces of Strawberries have insufficient amounts of Vitamin B2 and Vitamin E
• Both Oil Roasted Almonds as well as Raw Strawberries have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Strawberries:

• 5 ounces of Oil Roasted Almonds have 18.2 times more Calcium, 19.9 times more Copper, 9 times more Iron, 21.1 times more Magnesium, 6.4 times more Manganese, 19.4 times more Phosphorus, 4.6 times more Potassium, 10.3 times more Selenium and 21.9 times more Zinc than Strawberries.
• While 5 oz of Raw Strawberries contain 32.5 times more Water than Oil Roasted Almonds.
• 5 ounces of Strawberries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 19 times more Energy, 183.9 times more Fat, 280.5 times more Saturated Fat, 150.2 times more Omega 6, 2.3 times more Carbohydrate, 5.3 times more Fiber and 31.7 times more Protein than Strawberries.
• While 5 oz of Raw Strawberries contain more Omega 3 and more Fructose than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Strawberries offer comparable quantities of Sugars per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 5 ounces of Strawberries provide inadequate amounts of Energy, Omega 6 and Protein