Comparing Nutrients in 7 ounces Strawberries VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Almond paste	8%	52%	40%

Macro Nutrients

	Strawberries	Almond paste	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15.2g	73% 95g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	99% 72g	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	6.68% 4.84g	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	% 3.95g	NA	g per day for Men 19-50 years
Sucrose	% 0.93g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	25% 9.53g	38g per day for Men 19-50 years
Protein	2.37% 1.33g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Almond paste	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.96% 0.25mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.26% 0.38μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	36.2% 145μg	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	130% 117mg	0.22% 0.2mg	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	3.84% 0.58mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Almond paste	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	100% 0.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	10% 0.81mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	74% 1.7mg	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	6.8% 47.6mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	8.93% 304mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	4.88% 180g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Strawberries VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Strawberries versus 7 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Strawberries vs Almond paste:

• 7 ounces of Strawberries have 1.3 times more Vitamin B6 and 588 times more Vitamin C than Almond paste.
• While 7 oz of Almond paste contain 3.4 times more Vitamin B1, 18.8 times more Vitamin B2, 3.7 times more Vitamin B3, 3 times more Vitamin B9 and 46.7 times more Vitamin E than Raw Strawberries.
• Both Strawberries and Almond paste provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Strawberries have insufficient amounts of Vitamin B2 and Vitamin E
• 7 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Raw Strawberries as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Strawberries vs Almond paste:

• 7 ounces of Strawberries have 6.5 times more Water than Almond paste.
• While 7 oz of Almond paste contain 10.8 times more Calcium, 9.5 times more Copper, 3.9 times more Iron, 10 times more Magnesium, 2.2 times more Manganese, 10.8 times more Phosphorus, 2.1 times more Potassium, 10.5 times more Selenium and 10.6 times more Zinc than Raw Strawberries.
• 7 ounces of Strawberries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Almond paste contain 14.3 times more Energy, 92.5 times more Fat, 175.3 times more Saturated Fat, 3.1 times more Omega 3, 62 times more Omega 6, 6.2 times more Carbohydrate, 7.4 times more Sugars, 2.4 times more Fiber and 13.4 times more Protein than Raw Strawberries.
• 7 ounces of Strawberries provide inadequate amounts of Energy, Omega 6 and Protein