Comparing Nutrients in 5 ounces Canned Strawberries, Heavy Syrup VS Sweetened Frozen Strawberries

Macros Ratio

	Protein	Fat	Carbs
Canned Strawberries, Heavy Syrup	2%	2%	96%
Sweetened Frozen Strawberries	2%	1%	97%

Macro Nutrients

	Canned Strawberries, Heavy Syrup	Sweetened Frozen Strawberries	Recommended Dietary Allowance
Energy	4.5% 130kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.7% 33.4g	28.3% 36.7g	130g per day for Men 19-50 years
Sugars	42.7% 31g	47% 34g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.34% 2.4g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	1.34% 0.75g	56g per day for Men 19-50 years

Vitamins

	Canned Strawberries, Heavy Syrup	Sweetened Frozen Strawberries	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.5% 0.081mg	3.55% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.07% 0.25mg	3.06% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	3.27% 0.043mg	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	9.92% 39.7μg	5.3% 21.3μg	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	50% 45mg	65.2% 58.7mg	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	1.8% 0.27mg	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Strawberries, Heavy Syrup	Sweetened Frozen Strawberries	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	3.15% 0.028mg	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	8.7% 0.69mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	15.4% 0.35mg	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	2.43% 17mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Strawberries, Heavy Syrup VS Sweetened Frozen Strawberries per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Strawberries, Heavy Syrup versus 5 oz of Sweetened Frozen Strawberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Strawberries, Heavy Syrup vs Sweetened Frozen Strawberries:

• 5 ounces of Canned Strawberries, Heavy Syrup have 1.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Sweetened Frozen Strawberries.
• While 5 oz of Sliced Sweetened Frozen Strawberries contain 1.5 times more Vitamin B2, 7 times more Vitamin B3 and 1.3 times more Vitamin C than Heavy Syrup Pack Canned Strawberries.
• 5 ounces of Canned Strawberries, Heavy Syrup have insufficient amounts of Vitamin B3
• Both Heavy Syrup Pack Canned Strawberries as well as Sliced Sweetened Frozen Strawberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Canned Strawberries, Heavy Syrup vs Sweetened Frozen Strawberries:

• 5 ounces of Canned Strawberries, Heavy Syrup have 3.2 times more Copper than Sweetened Frozen Strawberries.
• Both Canned Strawberries, Heavy Syrup and Sweetened Frozen Strawberries contain similar levels of Iron, Manganese and Potassium per five ounces.
• Both Heavy Syrup Pack Canned Strawberries as well as Sliced Sweetened Frozen Strawberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Strawberries, Heavy Syrup have 2 times more Omega 3 than Sweetened Frozen Strawberries.
• Both Canned Strawberries, Heavy Syrup and Sweetened Frozen Strawberries offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per five ounces.
• 5 ounces of Sweetened Frozen Strawberries provide inadequate amounts of Omega 3
• Both Heavy Syrup Pack Canned Strawberries as well as Sliced Sweetened Frozen Strawberries provide inadequate amounts of Omega 6 and Protein in five ounces.