Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Frozen Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Oil Roasted Almonds	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	209% 6070kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	111% 144g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	39% 28.3g	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	0% 0g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	34.2% 13g	38g per day for Men 19-50 years
Protein	379% 212g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	267% 2400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	84.6% 1.1mg	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	67.5% 270μg	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	69% 62mg	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	1731% 260mg	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	291% 2910mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	56.7% 0.51mg	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	460% 36.8mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	108% 2.48mg	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	666% 4660mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.76% 28g	22.3% 825g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Frozen Butternut Winter Squash per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Frozen Butternut Winter Squash:

• 1 kilogram of Oil Roasted Almonds has 13.2 times more Vitamin B2, 5 times more Vitamin B3 and 14 times more Vitamin E than Frozen Butternut Winter Squash.
• While 1 kg of Frozen Butternut Winter Squash, Unprepared contains more Vitamin A and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Frozen Butternut Winter Squash provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Almonds as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Frozen Butternut Winter Squash:

• 1 kilogram of Oil Roasted Almonds has 10 times more Calcium, 18.7 times more Copper, 4.2 times more Iron, 19.6 times more Magnesium, 9.9 times more Manganese, 21.2 times more Phosphorus, 3.3 times more Potassium, 5.9 times more Selenium and 18.1 times more Zinc than Frozen Butternut Winter Squash.
• While 1 kg of Frozen Butternut Winter Squash, Unprepared contains 29.5 times more Water than Oil Roasted Almonds.
• 1 kilogram of Frozen Butternut Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 10.6 times more Energy, 551.7 times more Fat, 200.4 times more Saturated Fat, 844.9 times more Omega 6, 1.2 times more Carbohydrate, 1.6 times more Sugars, 8.1 times more Fiber and 12.1 times more Protein than Frozen Butternut Winter Squash.
• 1 kilogram of Frozen Butternut Winter Squash provide inadequate amounts of Energy and Omega 6
• Both Oil Roasted Almonds as well as Frozen Butternut Winter Squash, Unprepared provide inadequate amounts of Omega 3 in one kilogram.