Comparing Nutrients in 100 grams Blanched Almonds VS Strawberries

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Strawberries	Recommended Dietary Allowance
Energy	20.3% 590kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	5.9% 7.68g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	6.74% 4.9g	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	3.37% 2.44g	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	% 0.03g	% 2g	g per day for Men 19-50 years
Sucrose	% 4.46g	% 0.47g	g per day for Men 19-50 years
Fiber	26% 9.9g	5.26% 2g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	1.2% 0.67g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Strawberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	2.5% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0.63% 0.19μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.3% 49μg	6% 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	0% 0mg	65.3% 58.8mg	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	158% 23.8mg	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.83% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Strawberries	Recommended Dietary Allowance
Calcium	23.6% 236mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	5.33% 0.048mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.4μg	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	41% 3.28mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	16.8% 0.39mg	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	68.7% 481mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	2.46% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Strawberries:

• Blanched Almonds have 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.
• While Raw Strawberries contain more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Raw Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Strawberries:

• Blanched Almonds have 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.
• While Raw Strawberries contain 20.2 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 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.
• While Raw Strawberries contain 16.3 times more Omega 3 and more Fructose than Blanched Almonds.
• Both Blanched Almonds and Raw Strawberries have similar amounts of Sugars per 100 g.
• Both Blanched Almonds as well as Raw Strawberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.