Comparing Nutrients in 7 ounces Blanched Almonds VS Canned Strawberries, Heavy Syrup

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Strawberries, Heavy Syrup	2%	2%	96%

Macro Nutrients

	Blanched Almonds	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Energy	40.4% 1171kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	36% 46.7g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	59.8% 43.3g	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	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	76% 42.5g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	0.71% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	7.48% 0.097mg	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	24.3% 97μg	14% 55.6μg	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	70% 63mg	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	314% 47mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Calcium	47% 468mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	14% 0.13mg	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	81.4% 6.5mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	17.3% 0.4mg	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	136% 955mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	4.04% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Canned Strawberries, Heavy Syrup:

• Blanched Almonds have 9.1 times more Vitamin B1, 20.9 times more Vitamin B2, 61.4 times more Vitamin B3, 1.8 times more Vitamin B5, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 125 times more Vitamin E than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Canned Strawberries, Heavy Syrup:

• Blanched Almonds have 18.2 times more Calcium, 16.3 times more Copper, 6.7 times more Iron, 33.5 times more Magnesium, 9.2 times more Manganese, 40.1 times more Phosphorus, 7.7 times more Potassium, 10.7 times more Selenium, 4.8 times more Sodium and 33 times more Zinc than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 16.7 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 6.4 times more Energy, 202 times more Fat, 282.4 times more Saturated Fat, 164.9 times more Omega 6, 5.8 times more Fiber and 38.2 times more Protein than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 13.5 times more Omega 3, 1.3 times more Carbohydrate and 4.7 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.