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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crookneck And Straightneck Summer Squash	14%	5%	81%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Frozen Crookneck And Straightneck Summer Squash	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	6.9% 200kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	132% 42g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	62.8% 45.5g	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	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	31.6% 12g	276% 105g	38g per day for Men 19-50 years
Protein	15% 8.3g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Frozen Crookneck And Straightneck Summer Squash	Oil Roasted 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	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	18% 180mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	1061% 9.55mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	70.4% 1.62mg	1070% 24.6mg	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	666% 4660mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	25.3% 937g	0.76% 28g	3700g per day for Men 19-50 years

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

• Frozen Crookneck And Straightneck Summer Squash, Unprepared has more Vitamin A and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.3 times more Vitamin B1, 16.3 times more Vitamin B2, 9.2 times more Vitamin B3, 2.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared as well as Oil Roasted 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 Oil Roasted Almonds:

• Frozen Crookneck And Straightneck Summer Squash, Unprepared has 33.5 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 16.2 times more Calcium, 11.2 times more Copper, 7.7 times more Iron, 11.9 times more Magnesium, 15.2 times more Manganese, 13.3 times more Phosphorus, 3.3 times more Potassium, 20.5 times more Selenium and 8.3 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 more Omega 3 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 30.4 times more Energy, 394.1 times more Fat, 145.1 times more Saturated Fat, 614.5 times more Omega 6, 3.7 times more Carbohydrate, 8.8 times more Fiber and 25.6 times more Protein than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.