Comparing Nutrients in 14 ounces Roasted Almonds VS Boiled Crookneck And Straightneck Summer Squash with Salt

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Energy	82% 2373kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	11.6% 15g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	13.6% 9.84g	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	0.055% 0.04g	7.17% 5.2g	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	% 0.04g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 19g	% 1.07g	g per day for Men 19-50 years
Fiber	114% 43.3g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	149% 83g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.7% 222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	24% 0.31mg	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	54.6% 218μg	23% 91μg	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	51% 46mg	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	632% 95mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14.6% 17.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Calcium	106% 1064mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	28.7% 0.26mg	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	185% 15mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	27% 0.62mg	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	267% 1869mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Boiled Crookneck And Straightneck Summer Squash with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Boiled Crookneck And Straightneck Summer Squash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Boiled Crookneck And Straightneck Summer Squash with Salt:

• 14 ounces of Roasted Almonds have 1.8 times more Vitamin B1, 47.9 times more Vitamin B2, 7.2 times more Vitamin B3, 1.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 199.2 times more Vitamin E than Boiled Crookneck And Straightneck Summer Squash with Salt.
• While 14 oz of Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contain more Vitamin A, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Crookneck And Straightneck Summer Squash with Salt provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 14 ounces of Boiled Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Vitamin B2 and Vitamin E
• Both Dry Roasted Almonds as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Boiled Crookneck And Straightneck Summer Squash with Salt:

• 14 ounces of Roasted Almonds have 12.2 times more Calcium, 16.9 times more Copper, 10.1 times more Iron, 17.4 times more Magnesium, 14.2 times more Manganese, 16.2 times more Phosphorus, 4 times more Potassium, 10 times more Selenium and 15 times more Zinc than Boiled Crookneck And Straightneck Summer Squash with Salt.
• While 14 oz of Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contain 79 times more Sodium and 39.1 times more Water than Dry Roasted Almonds.
• 14 ounces of Boiled Crookneck And Straightneck Summer Squash with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 31.5 times more Energy, 134.7 times more Fat, 63.9 times more Saturated Fat, 264.2 times more Omega 6, 5.5 times more Carbohydrate, 2 times more Sugars, 9.9 times more Fiber and 20.2 times more Protein than Boiled Crookneck And Straightneck Summer Squash with Salt.
• While 14 oz of Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contain 8.2 times more Omega 3 than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3
• 14 ounces of Boiled Crookneck And Straightneck Summer Squash with Salt provide inadequate amounts of Energy, Omega 6 and Protein