Comparing Nutrients in 14 ounces Winter Squash VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Winter Squash	10%	3%	87%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Winter Squash	Blanched Almonds	Recommended Dietary Allowance
Energy	4.65% 135kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	57% 74g	130g per day for Men 19-50 years
Sugars	12% 8.73g	25.3% 18.4g	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% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	103% 39.3g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Winter Squash	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	30% 270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.6% 0.62mg	35% 0.46mg	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	24% 95μg	48.6% 194μg	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	54.2% 49mg	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	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash	Blanched Almonds	Recommended Dietary Allowance
Calcium	11% 111mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	453% 4.08mg	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	28.8% 2.3mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	317% 7.3mg	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	13% 91mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	41% 1389mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	9.63% 356g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Winter Squash VS Blanched Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Winter Squash versus 14 oz of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Winter Squash have more Vitamin A, 1.4 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 6.4 times more Vitamin B1, 11.5 times more Vitamin B2, 7 times more Vitamin B3, 1.7 times more Vitamin B5, 2 times more Vitamin B9 and 197.9 times more Vitamin E than Raw All Varieties Winter Squash.
• 14 ounces of Winter Squash have insufficient amounts of Vitamin E
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw All Varieties Winter Squash as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Winter Squash vs Blanched Almonds:

• 14 ounces of Winter Squash have 19.9 times more Water than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 8.4 times more Calcium, 14.5 times more Copper, 5.7 times more Iron, 19.1 times more Magnesium, 11.3 times more Manganese, 20.9 times more Phosphorus, 1.9 times more Potassium, 8 times more Selenium and 14.1 times more Zinc than Raw All Varieties Winter Squash.
• 14 ounces of Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Winter Squash have 8.8 times more Omega 3 than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 17.4 times more Energy, 404 times more Fat, 146.4 times more Saturated Fat, 588.8 times more Omega 6, 2.2 times more Carbohydrate, 2.1 times more Sugars, 6.6 times more Fiber and 22.5 times more Protein than Raw All Varieties Winter Squash.
• 14 ounces of Winter Squash provide inadequate amounts of Energy, Omega 6 and Protein
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3