Comparing Nutrients in 1 kilogram Roasted Almonds VS Hubbard Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Hubbard Winter Squash	17%	10%	73%

Macro Nutrients

	Roasted Almonds	Hubbard Winter Squash	Recommended Dietary Allowance
Energy	206% 5980kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	67% 87g	130g per day for Men 19-50 years
Sugars	67% 48.6g	54.5% 39.5g	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	0.14% 0.1g	NA	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	103% 39g	38g per day for Men 19-50 years
Protein	374% 210g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	75.6% 680μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	118% 1.54mg	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	138% 550μg	40% 160μg	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	122% 110mg	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	1593% 239mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	268% 2680mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	71% 0.64mg	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	466% 37.3mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	78% 1.8mg	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	673% 4710mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.65% 24g	23.8% 880g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Hubbard Winter Squash per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Hubbard Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Hubbard Winter Squash:

• 1 kilogram of Roasted Almonds has 29.9 times more Vitamin B2, 7.3 times more Vitamin B3, 3.4 times more Vitamin B9 and 149.4 times more Vitamin E than Hubbard Winter Squash.
• While 1 kg of Raw Hubbard Winter Squash contains more Vitamin A and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Hubbard Winter Squash provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Hubbard Winter Squash have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Raw Hubbard Winter Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Hubbard Winter Squash:

• 1 kilogram of Roasted Almonds has 19.1 times more Calcium, 17.2 times more Copper, 9.3 times more Iron, 14.7 times more Magnesium, 12.5 times more Manganese, 22.4 times more Phosphorus, 2.2 times more Potassium, 4 times more Selenium and 25.5 times more Zinc than Hubbard Winter Squash.
• While 1 kg of Raw Hubbard Winter Squash contains 36.5 times more Water than Dry Roasted Almonds.
• 1 kilogram of Hubbard Winter Squash lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 15 times more Energy, 105.1 times more Fat, 39.7 times more Saturated Fat, 163.9 times more Omega 6, 2.4 times more Carbohydrate, 1.2 times more Sugars, 2.8 times more Fiber and 10.5 times more Protein than Hubbard Winter Squash.
• While 1 kg of Raw Hubbard Winter Squash contains 13.1 times more Omega 3 than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Hubbard Winter Squash provide inadequate amounts of Energy and Omega 6