Comparing Nutrients in 1 kilogram Baked Acorn Winter Squash VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash	7%	2%	91%
Almonds	14%	72%	14%

Macro Nutrients

	Baked Acorn Winter Squash	Almonds	Recommended Dietary Allowance
Energy	19.3% 560kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	119% 38g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	116% 44g	329% 125g	38g per day for Men 19-50 years
Protein	20% 11g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash	Almonds	Recommended Dietary Allowance
Vitamin A	23.3% 210μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.04mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	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	47.5% 190μg	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	120% 108mg	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	1709% 256mg	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

	Baked Acorn Winter Squash	Almonds	Recommended Dietary Allowance
Calcium	44% 440mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	116% 9.3mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	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	64.3% 450mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	129% 4370mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	284% 31mg	11mg per day for Men 19-50 years
Water	22.4% 829g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Acorn Winter Squash vs Almonds:

• Baked Acorn Winter Squash has more Vitamin A, 1.4 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 87.5 times more Vitamin B2, 4.1 times more Vitamin B3 and 2.3 times more Vitamin B9 than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash and Almonds have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.
• Both Baked Acorn Winter Squash as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Acorn Winter Squash vs Almonds:

• Baked Acorn Winter Squash has 18.8 times more Water than Almonds.
• While Almonds contain 6.1 times more Calcium, 12 times more Copper, 4 times more Iron, 6.3 times more Magnesium, 9 times more Manganese, 10.7 times more Phosphorus, 1.7 times more Potassium, 5.9 times more Selenium and 18.4 times more Zinc than Baked Acorn Winter Squash.

Comparison of macro-nutrients per 1 kilogram:

• Baked Acorn Winter Squash has 12.3 times more Omega 3 than Almonds.
• While Almonds contain 10.3 times more Energy, 356.6 times more Fat, 131.1 times more Saturated Fat, 560.2 times more Omega 6, 1.5 times more Carbohydrate, 2.8 times more Fiber and 18.9 times more Protein than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.