Comparing Nutrients in 14 ounces Boiled Frozen Butternut Winter Squash VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Butternut Winter Squash	11%	1%	88%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Frozen Butternut Winter Squash	Almonds	Recommended Dietary Allowance
Energy	5.34% 155kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	47% 15g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	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	8.7% 4.9g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Butternut Winter Squash	Almonds	Recommended Dietary Allowance
Vitamin A	73.6% 663μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	16% 63.5μg	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	15.4% 14mg	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

	Boiled Frozen Butternut Winter Squash	Almonds	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	28.8% 2.3mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	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	7.94% 55.6mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	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	4.33% 0.48mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Frozen Butternut Winter Squash vs Almonds:

• Boiled Frozen Butternut Winter Squash no Salt has more Vitamin A and more Vitamin C than Almonds.
• While Almonds contain 4.1 times more Vitamin B1, 29.2 times more Vitamin B2, 7.8 times more Vitamin B3, 3.1 times more Vitamin B5, 2 times more Vitamin B6 and 2.8 times more Vitamin B9 than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Frozen Butternut Winter Squash vs Almonds:

• Boiled Frozen Butternut Winter Squash no Salt has 19.9 times more Water than Almonds.
• While Almonds contain 14.2 times more Calcium, 28.6 times more Copper, 6.4 times more Iron, 30 times more Magnesium, 12.6 times more Manganese, 34.4 times more Phosphorus, 5.5 times more Potassium, 8.2 times more Selenium and 26 times more Zinc than Boiled Frozen Butternut Winter Squash no Salt.

Comparison of macro-nutrients per 14 ounces:

• Boiled Frozen Butternut Winter Squash no Salt has 6 times more Omega 3 than Almonds.
• While Almonds contain 14.8 times more Energy, 713.3 times more Fat, 271.6 times more Saturated Fat, 1120.4 times more Omega 6, 2.1 times more Carbohydrate and 17.2 times more Protein than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.