Comparing Nutrients in 14 ounces Summer Squash VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Almonds	14%	72%	14%

Macro Nutrients

	Summer Squash	Almonds	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	47% 15g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.2% 13.3g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	12% 8.73g	24% 17.3g	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	5.2% 3.77g	0.6% 0.44g	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	% 2.98g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0.12g	% 15.7g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	131% 49.6g	38g per day for Men 19-50 years
Protein	8.58% 4.8g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Almonds	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.6% 0.87mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.8% 115μg	43.7% 175μg	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	75% 67.5mg	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	3.18% 0.48mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Almonds	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	455% 4.1mg	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	17.4% 1.4mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21.5% 151mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	10% 376g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Summer Squash vs Almonds:

• Raw All Varieties Summer Squash have more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 4.3 times more Vitamin B1, 8 times more Vitamin B2, 7.4 times more Vitamin B3, 3 times more Vitamin B5, 1.5 times more Vitamin B9 and 213.6 times more Vitamin E than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Summer Squash vs Almonds:

• Raw All Varieties Summer Squash have 21.5 times more Water than Almonds.
• While Almonds contain 17.9 times more Calcium, 20.2 times more Copper, 10.6 times more Iron, 15.9 times more Magnesium, 12.5 times more Manganese, 12.7 times more Phosphorus, 2.8 times more Potassium, 20.5 times more Selenium and 10.8 times more Zinc than Raw All Varieties Summer Squash.

Comparison of macro-nutrients per 14 ounces:

• Raw All Varieties Summer Squash have 18.7 times more Omega 3 and 8.6 times more Fructose than Almonds.
• While Almonds contain 36.2 times more Energy, 277.4 times more Fat, 86.4 times more Saturated Fat, 373.5 times more Omega 6, 6.4 times more Carbohydrate, 2 times more Sugars, 11.4 times more Fiber and 17.5 times more Protein than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.