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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 14 ounces of Boiled Crookneck And Straightneck Summer Squash with Salt have more Vitamin A, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 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 and Drained Crookneck And Straightneck Summer Squash with Salt.
• Both Boiled Crookneck And Straightneck Summer Squash with Salt and Roasted Almonds provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Boiled Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Vitamin B2 and Vitamin E
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Crookneck And Straightneck Summer Squash with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Crookneck And Straightneck Summer Squash with Salt have 79 times more Sodium and 39.1 times more Water than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 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 and Drained Crookneck And Straightneck Summer Squash with Salt.
• 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 Boiled Crookneck And Straightneck Summer Squash with Salt have 8.2 times more Omega 3 than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 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 and Drained Crookneck And Straightneck Summer Squash with Salt.
• 14 ounces of Boiled Crookneck And Straightneck Summer Squash with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3