Comparing Nutrients in 100 grams Strawberries VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Strawberries	Roasted Almonds	Recommended Dietary Allowance
Energy	1.1% 32kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.9% 7.68g	16% 21g	130g per day for Men 19-50 years
Sugars	6.74% 4.9g	6.7% 4.86g	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	3.37% 2.44g	0.014% 0.01g	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	% 2g	% 0.01g	g per day for Men 19-50 years
Sucrose	% 0.47g	% 4.75g	g per day for Men 19-50 years
Fiber	5.26% 2g	28.7% 11g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.39mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0.63% 0.19μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6% 24μg	13.8% 55μg	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	65.3% 58.8mg	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	1.93% 0.29mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.6% 16mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	5.33% 0.048mg	122% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.4μg	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	5.13% 0.41mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	16.8% 0.39mg	97% 2.23mg	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	3.43% 24mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	2.46% 91g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Strawberries VS Roasted Almonds per 100 g

Compare the macro and micronutrient content in 100 g of Strawberries versus 100 g of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Strawberries have more Vitamin C than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 3.2 times more Vitamin B1, 54.4 times more Vitamin B2, 9.4 times more Vitamin B3, 2.6 times more Vitamin B5, 2.9 times more Vitamin B6, 2.3 times more Vitamin B9 and 82.4 times more Vitamin E than Raw Strawberries.
• 100 grams of Strawberries have insufficient amounts of Vitamin B2 and Vitamin E
• 100 grams of Roasted Almonds have insufficient amounts of Vitamin C
• Both Raw Strawberries as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Strawberries vs Roasted Almonds:

• 100 grams of Strawberries have 37.7 times more Water than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 16.8 times more Calcium, 22.9 times more Copper, 9.1 times more Iron, 21.5 times more Magnesium, 5.8 times more Manganese, 19.6 times more Phosphorus, 4.7 times more Potassium, 5 times more Selenium and 23.6 times more Zinc than Raw Strawberries.
• 100 grams of Strawberries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Strawberries have 6.5 times more Omega 3 and 244 times more Fructose than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 18.7 times more Energy, 175.1 times more Fat, 272.8 times more Saturated Fat, 143.8 times more Omega 6, 2.7 times more Carbohydrate, 5.5 times more Fiber and 31.3 times more Protein than Raw Strawberries.
• Both Strawberries and Roasted Almonds offer comparable quantities of Sugars per 100 grams.
• 100 grams of Strawberries provide inadequate amounts of Energy, Omega 6 and Protein
• 100 grams of Roasted Almonds provide inadequate amounts of Omega 3