Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Baby Zucchini Squash

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Oil Roasted Almonds	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	209% 6070kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	0% 0g	66.3% 1.06g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	24% 31g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	NA	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	29% 11g	38g per day for Men 19-50 years
Protein	379% 212g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	27.8% 250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	44% 7.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	109% 1.42mg	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	50% 200μg	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	379% 341mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	291% 2910mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	108% 0.97mg	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	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	85.2% 1.96mg	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	133% 930mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	0.76% 28g	25% 927g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Baby Zucchini Squash per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Baby Zucchini Squash:

• 1 kilogram of Oil Roasted Almonds has 2.2 times more Vitamin B1, 21.7 times more Vitamin B2, 5.2 times more Vitamin B3 and 1.4 times more Vitamin B9 than Baby Zucchini Squash.
• While 1 kg of Raw Baby Zucchini Squash contains more Vitamin A, 1.6 times more Vitamin B5 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Baby Zucchini Squash provide similar amounts of Vitamin B6 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 Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Baby Zucchini Squash:

• 1 kilogram of Oil Roasted Almonds has 13.9 times more Calcium, 9.8 times more Copper, 4.7 times more Iron, 8.3 times more Magnesium, 12.6 times more Manganese, 5 times more Phosphorus, 1.5 times more Potassium, 13.7 times more Selenium and 3.7 times more Zinc than Baby Zucchini Squash.
• While 1 kg of Raw Baby Zucchini Squash contains 33.1 times more Water than Oil Roasted Almonds.
• 1 kilogram of Baby Zucchini Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 28.9 times more Energy, 137.9 times more Fat, 50.7 times more Saturated Fat, 214.6 times more Omega 6, 5.7 times more Carbohydrate, 9.5 times more Fiber and 7.8 times more Protein than Baby Zucchini Squash.
• While 1 kg of Raw Baby Zucchini Squash contains more Omega 3 than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Baby Zucchini Squash provide inadequate amounts of Energy and Omega 6