Comparing Nutrients in 1 kilogram Baked Butternut Winter Squash VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Baked Butternut Winter Squash	8%	2%	90%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Baked Butternut Winter Squash	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	13.8% 400kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	132% 42g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.7% 105g	136% 177g	130g per day for Men 19-50 years
Sugars	27% 19.7g	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	84.2% 32g	276% 105g	38g per day for Men 19-50 years
Protein	16% 9g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Baked Butternut Winter Squash	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	620% 5580μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.6% 9.7mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.8% 3.6mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	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	47.5% 190μg	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	168% 151mg	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	86% 13mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Butternut Winter Squash	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	41% 410mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	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	75% 6mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	74.8% 1.72mg	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	38.6% 270mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	83.5% 2840mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	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	12% 1.3mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	23.7% 878g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Butternut Winter Squash VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Butternut Winter Squash versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Butternut Winter Squash vs Oil Roasted Almonds:

• 1 kilogram of Baked Butternut Winter Squash has more Vitamin A, 1.6 times more Vitamin B5 and more Vitamin C than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.3 times more Vitamin B1, 45.9 times more Vitamin B2, 3.8 times more Vitamin B3, 1.4 times more Vitamin B9 and 20.1 times more Vitamin E than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Oil Roasted Almonds provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Baked Butternut Winter Squash have insufficient amounts of Vitamin B2
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Baked Butternut Winter Squash as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Baked Butternut Winter Squash vs Oil Roasted Almonds:

• 1 kilogram of Baked Butternut Winter Squash has 31.4 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 7.1 times more Calcium, 14.7 times more Copper, 6.1 times more Iron, 9.4 times more Magnesium, 14.3 times more Manganese, 17.3 times more Phosphorus, 2.5 times more Potassium, 8.2 times more Selenium and 23.6 times more Zinc than Baked Butternut Winter Squash.
• 1 kilogram of Baked Butternut Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Almonds contains 15.2 times more Energy, 613 times more Fat, 221.5 times more Saturated Fat, 965.6 times more Omega 6, 1.7 times more Carbohydrate, 2.3 times more Sugars, 3.3 times more Fiber and 23.6 times more Protein than Baked Butternut Winter Squash.
• 1 kilogram of Baked Butternut Winter Squash provide inadequate amounts of Energy, Omega 6 and Protein
• Both Baked Butternut Winter Squash as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.