Comparing Nutrients in 5 ounces Strawberries VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Strawberries	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	153% 26g	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	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	9.56% 6.93g	NA	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	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	% 2.82g	NA	g per day for Men 19-50 years
Sucrose	% 0.67g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	NA	38g per day for Men 19-50 years
Protein	1.7% 0.95g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Dried Beechnuts	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	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.55mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.54% 0.18mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	74.6% 0.97mg	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	40% 160μg	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	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.74% 0.41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	106% 0.95mg	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	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	23.8% 0.55mg	82.6% 1.9mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	6.38% 217mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Strawberries VS Dried Beechnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Strawberries vs Dried Beechnuts:

• 5 ounces of Strawberries have 3.8 times more Vitamin C than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 12.7 times more Vitamin B1, 16.9 times more Vitamin B2, 2.3 times more Vitamin B3, 7.4 times more Vitamin B5, 14.6 times more Vitamin B6 and 4.7 times more Vitamin B9 than Raw Strawberries.
• 5 ounces of Strawberries have insufficient amounts of Vitamin B2
• Both Raw Strawberries as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Strawberries vs Dried Beechnuts:

• 5 ounces of Strawberries have more Magnesium, more Phosphorus and 13.8 times more Water than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 14 times more Copper, 6 times more Iron, 3.5 times more Manganese, 6.6 times more Potassium, 38 times more Sodium and 2.6 times more Zinc than Raw Strawberries.
• 5 ounces of Strawberries lack sufficient amounts of Zinc
• 5 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Strawberries as well as Dried Beechnuts lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Beechnuts contain 18 times more Energy, 166.7 times more Fat, 381.3 times more Saturated Fat, 26.2 times more Omega 3, 204.3 times more Omega 6, 4.4 times more Carbohydrate and 9.3 times more Protein than Raw Strawberries.
• 5 ounces of Strawberries provide inadequate amounts of Energy, Omega 6 and Protein