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

Macros Ratio

	Protein	Fat	Carbs
Canned Strawberries, Heavy Syrup	2%	2%	96%
Frozen Strawberries	4%	3%	93%

Macro Nutrients

	Canned Strawberries, Heavy Syrup	Frozen Strawberries	Recommended Dietary Allowance
Energy	4.5% 130kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.027% 0.009g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.26% 0.044g	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	9.96% 13g	130g per day for Men 19-50 years
Sugars	42.7% 31g	8.9% 6.46g	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	4.24% 3.08g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 0.52g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	1.1% 0.61g	56g per day for Men 19-50 years

Vitamins

	Canned Strawberries, Heavy Syrup	Frozen Strawberries	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.5% 0.081mg	4.1% 0.65mg	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	3.05% 0.04mg	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	6.02% 24μg	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% 58.4mg	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	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Strawberries, Heavy Syrup	Frozen Strawberries	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	7.7% 0.069mg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	18% 0.41mg	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	6.17% 210mg	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	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.45% 128g	3700g per day for Men 19-50 years

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

• Heavy Syrup Pack Canned Strawberries have 1.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.6 times more Vitamin B9 than Frozen Strawberries.
• While Frozen Strawberries contain 8.1 times more Vitamin B3, 1.3 times more Vitamin C, 1.5 times more Vitamin E and 1.5 times more Vitamin K than Heavy Syrup Pack Canned Strawberries.
• Both Heavy Syrup Pack Canned Strawberries and Frozen Strawberries have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.
• Both Heavy Syrup Pack Canned Strawberries as well as Frozen Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Heavy Syrup Pack Canned Strawberries have 1.3 times more Copper than Frozen Strawberries.
• While Frozen Strawberries contain 1.5 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 1.7 times more Potassium, 2.3 times more Selenium and 1.4 times more Zinc than Heavy Syrup Pack Canned Strawberries.
• Both Heavy Syrup Pack Canned Strawberries and Frozen Strawberries have similar amounts of Calcium, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Heavy Syrup Pack Canned Strawberries have 2.6 times more Energy, 2.3 times more Omega 3, 2.6 times more Carbohydrate, 4.8 times more Sugars and 1.3 times more Protein than Frozen Strawberries.
• Both Heavy Syrup Pack Canned Strawberries and Frozen Strawberries have similar amounts of Fiber per 5 oz.
• Both Heavy Syrup Pack Canned Strawberries as well as Frozen Strawberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.