Comparing Nutrients in 14 ounces Canned Summer Squash, Zucchini, Italian Style VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Summer Squash, Zucchini, Italian Style	13%	3%	84%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Summer Squash, Zucchini, Italian Style	Almonds	Recommended Dietary Allowance
Energy	3.97% 115kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.091g	47% 15g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	NA	131% 49.6g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Canned Summer Squash, Zucchini, Italian Style	Almonds	Recommended Dietary Allowance
Vitamin A	12% 107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	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	29.8% 119μg	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	10% 9.13mg	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	NA	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Summer Squash, Zucchini, Italian Style	Almonds	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	43.2% 0.39mg	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	33.7% 2.7mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	16.4% 115mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	32% 1087mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	99% 1484mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	9.7% 360g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Summer Squash, Zucchini, Italian Style vs Almonds:

• Canned Summer Squash, Zucchini, Italian Style has more Vitamin A and more Vitamin C than Almonds.
• While Almonds contain 4.9 times more Vitamin B1, 28.5 times more Vitamin B2, 6.9 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.5 times more Vitamin B9 than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Summer Squash, Zucchini, Italian Style vs Almonds:

• Canned Summer Squash, Zucchini, Italian Style has 374 times more Sodium and 20.5 times more Water than Almonds.
• While Almonds contain 15.8 times more Calcium, 10.5 times more Copper, 5.5 times more Iron, 19.3 times more Magnesium, 9.1 times more Manganese, 16.6 times more Phosphorus, 2.7 times more Potassium, 10.3 times more Selenium and 12 times more Zinc than Canned Summer Squash, Zucchini, Italian Style.

Comparison of macro-nutrients per 14 ounces:

• Canned Summer Squash, Zucchini, Italian Style has 9.7 times more Omega 3 than Almonds.
• While Almonds contain 20 times more Energy, 453.9 times more Fat, 165.3 times more Saturated Fat, 724.9 times more Omega 6, 3.1 times more Carbohydrate and 20.5 times more Protein than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.