Comparing Nutrients in 1 kilogram Almonds VS Zucchini Summer Squash with Skin

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	Almonds	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	200% 5790kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	2.63% 0.84g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	24% 31g	130g per day for Men 19-50 years
Sugars	60% 43.5g	34.5% 25g	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	1.5% 1.1g	19% 14g	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	% 1.7g	% 10.7g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 0.5g	g per day for Men 19-50 years
Fiber	329% 125g	26.3% 10g	38g per day for Men 19-50 years
Protein	378% 212g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Almonds	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	41% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	60% 240μg	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	0% 0mg	199% 179mg	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	1709% 256mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	269% 2690mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	59% 0.53mg	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	464% 37mg	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	77% 1.77mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	76.8% 2610mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	1.2% 44g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Zucchini Summer Squash with Skin:

• Almonds have 4.6 times more Vitamin B1, 12.1 times more Vitamin B2, 8 times more Vitamin B3, 2.3 times more Vitamin B5, 1.8 times more Vitamin B9 and 213.6 times more Vitamin E than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Raw Zucchini Summer Squash with Skin have similar amounts of Vitamin B6 per 1 kg.
• Both Almonds as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Zucchini Summer Squash with Skin:

• Almonds have 16.8 times more Calcium, 19.5 times more Copper, 10 times more Iron, 15 times more Magnesium, 12.3 times more Manganese, 12.7 times more Phosphorus, 2.8 times more Potassium, 20.5 times more Selenium and 9.8 times more Zinc than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 21.5 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 34.1 times more Energy, 156 times more Fat, 45.3 times more Saturated Fat, 410.8 times more Omega 6, 6.9 times more Carbohydrate, 1.7 times more Sugars, 12.5 times more Fiber and 17.5 times more Protein than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 20.3 times more Omega 3 and 12.5 times more Fructose than Almonds.
• Both Almonds as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.