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

Macros Ratio

	Protein	Fat	Carbs
Frozen Butternut Winter Squash	11%	1%	88%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Frozen Butternut Winter Squash	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	19.7% 570kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	132% 42g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	136% 177g	130g per day for Men 19-50 years
Sugars	39% 28.3g	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	34.2% 13g	276% 105g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Frozen Butternut Winter Squash	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	267% 2400μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	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	60% 240μg	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	69% 62mg	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	123% 18.5mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Butternut Winter Squash	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	29% 290mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	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	110% 8.8mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	108% 2.48mg	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	31.4% 220mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	22.3% 825g	0.76% 28g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen 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 Frozen Butternut Winter Squash vs Oil Roasted Almonds:

• 1 kilogram of Frozen Butternut Winter Squash has more Vitamin A and more Vitamin C than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 13.2 times more Vitamin B2, 5 times more Vitamin B3 and 14 times more Vitamin E than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash and Oil Roasted Almonds provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Butternut Winter Squash, Unprepared 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 Frozen Butternut Winter Squash vs Oil Roasted Almonds:

• 1 kilogram of Frozen Butternut Winter Squash has 29.5 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 10 times more Calcium, 18.7 times more Copper, 4.2 times more Iron, 19.6 times more Magnesium, 9.9 times more Manganese, 21.2 times more Phosphorus, 3.3 times more Potassium, 5.9 times more Selenium and 18.1 times more Zinc than Frozen Butternut Winter Squash, Unprepared.
• 1 kilogram of Frozen Butternut Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Almonds contains 10.6 times more Energy, 551.7 times more Fat, 200.4 times more Saturated Fat, 844.9 times more Omega 6, 1.6 times more Sugars, 8.1 times more Fiber and 12.1 times more Protein than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash and Oil Roasted Almonds offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Frozen Butternut Winter Squash provide inadequate amounts of Energy and Omega 6
• Both Frozen Butternut Winter Squash, Unprepared as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.