Comparing Nutrients in 500 calories StrawberriesVS Almonds

Weight per 500 calories

Strawberries

1563g

Almonds

86.4g

Almonds have 18.1 times more energy per unit of mass than Raw Strawberries, which is very high in comparison to other foods. Strawberries having low energy density.

Which food has more nutrients per 500 calories - Strawberries or Almonds?

Macros Ratio

Protein Fat Carbs

Strawberries

86%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Strawberriesvs Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.83%4.7g

Fat

44.5%43g

4.7 gvs43 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.73%0.23g

Saturated Fat

10.3%3.3g

0.23 gvs3.3 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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63.5%1g

Omega 3

0.16%0.003g

1 gvs0.003 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.27%1.4g

Omega 6

62.6%10.6g

1.4 gvs10.6 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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92%120g

Carbohydrate

14.3%18.6g

120 gvs18.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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105%76.4g

Sugars

5.2%3.76g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

76.4 gvs3.76 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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52.6%38g

Fructose

0.13%0.095g

≤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]

38 gvs0.095 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%31g

Glucose

%0.15g

31 gvs0.15 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%7.34g

Sucrose

%3.4g

7.34 gvs3.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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82.2%31.3g

Fiber

28.4%10.8g

31.3 gvs10.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18.7%10.5g

Protein

32.6%18.3g

10.5 gvs18.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Strawberriesvs Almonds

1.74%15.6μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

15.6 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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31.3%0.38mg

Vitamin B1

14.8%0.18mg

Thiamine

0.38 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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26.4%0.34mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.34 mgvs0.98 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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37.7%6.03mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

6.03 mgvs3.12 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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39%1.95mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

1.95 mgvs0.41 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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56.5%0.73mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.73 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.9%2.97μg

Vitamin B7

164%49.2μg

Biotin

2.97 μgvs49.2 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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94%375μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

375 μgvs38 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1021%919mg

Vitamin C

0%0mg

Ascorbic acid

919 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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30.2%4.53mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

4.53 mgvs22 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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28.6%34.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

34.4 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Strawberriesvs Almonds

25%250mg

Calcium

23.2%232mg

250 mgvs232 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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83.3%0.75mg

Copper

99%0.89mg

0.75 mgvs0.89 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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1.7%68.8μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

68.8 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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80%6.4mg

Iron

40%3.2mg

6.4 mgvs3.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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48.4%203mg

Magnesium

55.5%233mg

203 mgvs233 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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262%6.03mg

Manganese

82%1.9mg

6.03 mgvs1.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

87%39μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs39 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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53.6%375mg

Phosphorus

59.3%415mg

375 mgvs415 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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70.3%2391mg

Potassium

18.6%633mg

2391 mgvs633 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11.4%6.25μg

Selenium

6.44%3.54μg

6.25 μgvs3.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.04%15.6mg

Sodium

0.058%0.86mg

15.6 mgvs0.86 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20%2.2mg

Zinc

24.5%2.7mg

2.2 mgvs2.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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38.4%1421g

Water

0.1%3.8g

1421 gvs3.8 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Strawberries vs Almonds:

Raw Strawberries have 2.1 times more Vitamin B1, 1.9 times more Vitamin B3, 4.8 times more Vitamin B5, 6.2 times more Vitamin B6, 9.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 2.9 times more Vitamin B2, 16.6 times more Vitamin B7 and 4.9 times more Vitamin E than Raw Strawberries.
Both Raw Strawberries as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Strawberries vs Almonds:

Raw Strawberries have 2 times more Iron, 3.2 times more Manganese, 3.8 times more Potassium, 1.8 times more Selenium and 373.2 times more Water than Almonds.
Both Raw Strawberries and Almonds have similar amounts of Calcium, Copper, Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Strawberries have 392 times more Omega 3, 6.4 times more Carbohydrate, 20.3 times more Sugars, 401.4 times more Fructose and 2.9 times more Fiber than Almonds.
While Almonds contain 9.2 times more Fat, 14 times more Saturated Fat, 7.6 times more Omega 6 and 1.7 times more Protein than Raw Strawberries.
Both Raw Strawberries and Almonds have similar amounts of Energy per 500 kcal.
Both Raw Strawberries as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

StrawberriesVS Canned Strawberries, Heavy SyrupAlmondsVS Canned Strawberries, Heavy SyrupStrawberriesVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories StrawberriesVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Strawberries or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: