Comparing Nutrients in 5 ounces Strawberries VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Strawberries	Blanched Almonds	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.37% 11g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	9.56% 6.93g	9.05% 6.56g	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	4.77% 3.46g	0% 0g	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	% 2.82g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 6.32g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	37% 14g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.55mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.54% 0.18mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0.9% 0.27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	17.4% 69.5μg	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	93% 83.3mg	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	2.74% 0.41mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.24μg	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	7.26% 0.58mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	23.8% 0.55mg	113% 2.6mg	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	4.86% 34mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	6.38% 217mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Raw Strawberries have more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 8 times more Vitamin B1, 32.3 times more Vitamin B2, 9.1 times more Vitamin B3, 2.5 times more Vitamin B5, 2.4 times more Vitamin B6, 2 times more Vitamin B9 and 81.9 times more Vitamin E than Raw Strawberries.
• Both Raw Strawberries as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Strawberries vs Blanched Almonds:

• Raw Strawberries have 20.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 14.8 times more Calcium, 21.4 times more Copper, 8 times more Iron, 20.6 times more Magnesium, 4.8 times more Manganese, 20 times more Phosphorus, 4.3 times more Potassium, 8 times more Selenium, 19 times more Sodium and 21.2 times more Zinc than Raw Strawberries.

Comparison of macro-nutrients per 5 ounces:

• Raw Strawberries have 16.3 times more Omega 3 and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 18.4 times more Energy, 175.1 times more Fat, 263.5 times more Saturated Fat, 137.4 times more Omega 6, 2.4 times more Carbohydrate, 5 times more Fiber and 31.9 times more Protein than Raw Strawberries.
• Both Raw Strawberries and Blanched Almonds have similar amounts of Sugars per 5 oz.
• Both Raw Strawberries as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.