Comparing Nutrients in 1 kilogram Mashed Acorn Winter Squash VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Mashed Acorn Winter Squash	7%	2%	91%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Mashed Acorn Winter Squash	Blanched Almonds	Recommended Dietary Allowance
Energy	11.7% 340kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.6% 88g	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	68.4% 26g	261% 99g	38g per day for Men 19-50 years
Protein	12% 6.7g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Mashed Acorn Winter Squash	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	45.6% 410μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.6% 3.03mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	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	27.5% 110μg	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	72.2% 65mg	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

	Mashed Acorn Winter Squash	Blanched Almonds	Recommended Dietary Allowance
Calcium	26% 260mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	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	70% 5.6mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	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	38.6% 270mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	77.4% 2630mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	24.2% 897g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Mashed Acorn Winter Squash VS Blanched Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Mashed Acorn Winter Squash versus 1 kg of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Mashed Acorn Winter Squash has more Vitamin A and more Vitamin C than Blanched Almonds.
• While 1 kg of Blanched Almonds contains 1.9 times more Vitamin B1, 88.9 times more Vitamin B2, 6.6 times more Vitamin B3 and 4.5 times more Vitamin B9 than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Blanched Almonds provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Mashed Acorn Winter Squash as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Mashed Acorn Winter Squash has 19.9 times more Water than Blanched Almonds.
• While 1 kg of Blanched Almonds contains 9.1 times more Calcium, 19.8 times more Copper, 5.9 times more Iron, 10.3 times more Magnesium, 12.6 times more Manganese, 17.8 times more Phosphorus, 2.5 times more Potassium, 8 times more Selenium and 27 times more Zinc than Boiled and Mashed Acorn Winter Squash.
• 1 kilogram of Mashed Acorn Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Blanched Almonds contains 17.4 times more Energy, 656.5 times more Fat, 232.5 times more Saturated Fat, 951.2 times more Omega 6, 2.1 times more Carbohydrate, 3.8 times more Fiber and 31.9 times more Protein than Boiled and Mashed Acorn Winter Squash.
• 1 kilogram of Mashed Acorn Winter Squash provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Mashed Acorn Winter Squash as well as Blanched Almonds provide inadequate amounts of Omega 3 in one kilogram.