Comparing Nutrients in 1 kilogram Zucchini Summer Squash with Skin VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Almonds	14%	72%	14%

Macro Nutrients

	Zucchini Summer Squash with Skin	Almonds	Recommended Dietary Allowance
Energy	5.86% 170kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	119% 38g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	166% 216g	130g per day for Men 19-50 years
Sugars	34.5% 25g	60% 43.5g	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	19% 14g	1.5% 1.1g	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	% 10.7g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 39.5g	g per day for Men 19-50 years
Fiber	26.3% 10g	329% 125g	38g per day for Men 19-50 years
Protein	21.6% 12g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Almonds	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.3% 0.94mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.04mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60% 240μg	110% 440μg	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	199% 179mg	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	8% 1.2mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Almonds	Recommended Dietary Allowance
Calcium	16% 160mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	1146% 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	46.3% 3.7mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	54.3% 380mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	76.8% 2610mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	284% 31mg	11mg per day for Men 19-50 years
Water	25.6% 948g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Zucchini Summer Squash with Skin vs Almonds:

• Raw Zucchini Summer Squash with Skin has more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 4.6 times more Vitamin B1, 12.1 times more Vitamin B2, 8 times more Vitamin B3, 2.3 times more Vitamin B5, 1.8 times more Vitamin B9 and 213.6 times more Vitamin E than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Almonds have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Zucchini Summer Squash with Skin as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Zucchini Summer Squash with Skin vs Almonds:

• Raw Zucchini Summer Squash with Skin has 21.5 times more Water than Almonds.
• While Almonds contain 16.8 times more Calcium, 19.5 times more Copper, 10 times more Iron, 15 times more Magnesium, 12.3 times more Manganese, 12.7 times more Phosphorus, 2.8 times more Potassium, 20.5 times more Selenium and 9.8 times more Zinc than Raw Zucchini Summer Squash with Skin.

Comparison of macro-nutrients per 1 kilogram:

• Raw Zucchini Summer Squash with Skin has 20.3 times more Omega 3 and 12.5 times more Fructose than Almonds.
• While Almonds contain 34.1 times more Energy, 156 times more Fat, 45.3 times more Saturated Fat, 410.8 times more Omega 6, 6.9 times more Carbohydrate, 1.7 times more Sugars, 12.5 times more Fiber and 17.5 times more Protein than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.