Comparing Nutrients in 1 kilogram Frozen Crookneck And Straightneck Summer Squash VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Frozen Crookneck And Straightneck Summer Squash	14%	5%	81%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Frozen Crookneck And Straightneck Summer Squash	Blanched Almonds	Recommended Dietary Allowance
Energy	6.9% 200kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	144% 187g	130g per day for Men 19-50 years
Sugars	NA	64% 46.3g	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% 0g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	31.6% 12g	261% 99g	38g per day for Men 19-50 years
Protein	15% 8.3g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Frozen Crookneck And Straightneck Summer Squash	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	88.5% 1.15mg	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	30% 120μg	123% 490μg	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	71% 64mg	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	1583% 238mg	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

	Frozen Crookneck And Straightneck Summer Squash	Blanched Almonds	Recommended Dietary Allowance
Calcium	18% 180mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	1141% 10.3mg	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	60% 4.8mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	70.4% 1.62mg	798% 18.4mg	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	50% 350mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	25.3% 937g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Crookneck And Straightneck Summer Squash vs Blanched Almonds:

• Frozen Crookneck And Straightneck Summer Squash, Unprepared has more Vitamin A and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 4.8 times more Vitamin B1, 14.8 times more Vitamin B2, 8.8 times more Vitamin B3, 3.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.1 times more Vitamin B9 than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Crookneck And Straightneck Summer Squash vs Blanched Almonds:

• Frozen Crookneck And Straightneck Summer Squash, Unprepared has 20.8 times more Water than Blanched Almonds.
• While Blanched Almonds contain 13.1 times more Calcium, 12.1 times more Copper, 6.8 times more Iron, 11.7 times more Magnesium, 11.3 times more Manganese, 13.7 times more Phosphorus, 3.2 times more Potassium, 16 times more Selenium, 3.8 times more Sodium and 8 times more Zinc than Frozen Crookneck And Straightneck Summer Squash, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Crookneck And Straightneck Summer Squash, Unprepared has 9.3 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 29.5 times more Energy, 375.1 times more Fat, 136.3 times more Saturated Fat, 562 times more Omega 6, 3.9 times more Carbohydrate, 8.3 times more Fiber and 25.8 times more Protein than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.