Comparing Nutrients in 100 calories Boiled Crookneck And Straightneck Summer Squash VS Roasted Almonds

Weight per 100 calories

• Boiled Crookneck And Straightneck Summer Squash: 526g
• Roasted Almonds: 16.7g

Dry Roasted Almonds have 31.5 times more energy per unit of mass than Boiled and Drained Crookneck And Straightneck Summer Squash, which is very high in comparison to other foods. Boiled Crookneck And Straightneck Summer Squash having very low energy density.

Which food has more nutrients per 100 calories - Boiled Crookneck And Straightneck Summer Squash or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Crookneck And Straightneck Summer Squash	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	18% 13g	1.12% 0.81g	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	9.5% 6.9g	0.002% 0.002g	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	% 4.8g	% 0.002g	g per day for Men 19-50 years
Sucrose	% 1.42g	% 0.79g	g per day for Men 19-50 years
Fiber	15.2% 5.8g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	9.77% 5.47g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Crookneck And Straightneck Summer Squash	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	32.7% 295μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	1.75% 0.023mg	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	30.3% 121μg	2.3% 9.2μg	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	68% 61mg	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	4.2% 0.63mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Crookneck And Straightneck Summer Squash	Roasted Almonds	Recommended Dietary Allowance
Calcium	11.6% 116mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	20.4% 0.18mg	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	24.3% 1.95mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	20% 84.2mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	16.2% 0.37mg	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	22% 153mg	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	27.4% 932mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.26mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.16mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	13.4% 496g	0.011% 0.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Crookneck And Straightneck Summer Squash vs Roasted Almonds:

• Boiled and Drained Crookneck And Straightneck Summer Squash has more Vitamin A, 17.6 times more Vitamin B1, 4.4 times more Vitamin B3, 31.7 times more Vitamin B5, 18.1 times more Vitamin B6, 13.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Vitamin B2 and 6.3 times more Vitamin E than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Crookneck And Straightneck Summer Squash vs Roasted Almonds:

• Boiled and Drained Crookneck And Straightneck Summer Squash has 2.6 times more Calcium, 1.9 times more Copper, 3.1 times more Iron, 1.8 times more Magnesium, 2.2 times more Manganese, 1.9 times more Phosphorus, 7.8 times more Potassium, 3.1 times more Selenium, 2.1 times more Zinc and 1230.9 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Crookneck And Straightneck Summer Squash has 258.1 times more Omega 3, 5.7 times more Carbohydrate, 16.1 times more Sugars, 4123.1 times more Fructose, 3.2 times more Fiber and 1.6 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.3 times more Fat, 2 times more Saturated Fat and 8.4 times more Omega 6 than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Dry Roasted Almonds have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.