Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 1 kilogram Mashed Hubbard Winter SquashVS Almonds

Macros Ratio

Protein Fat Carbs

Mashed Hubbard Winter Squash
17%
9%
74%
Almonds
14%
72%
14%
1 kg ▼

Macro Nutrients

10.3%300kcal
Energy
200%5790kcal
300 kcalvs5790 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
3.8%3.7g
Fat
515%499g
3.7 gvs499 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
2.38%0.76g
Saturated Fat
119%38g
0.76 gvs38 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
60.6%0.97g
Omega 3
1.88%0.03g
0.97 gvs0.03 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
3.4%0.58g
Omega 6
725%123g
0.58 gvs123 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
49.7%64.6g
Carbohydrate
166%216g
64.6 gvs216 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
40.4%29.3g
Sugars
60%43.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
29.3 gvs43.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
Fructose
1.5%1.1g
≤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]
NA gvs1.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
NA
Glucose
%1.7g
NA gvs1.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
NA
Sucrose
%39.5g
NA gvs39.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
76.3%29g
Fiber
329%125g
29 gvs125 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
26.4%15g
Protein
378%212g
15 gvs212 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

222%2000μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
2000 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
35%0.42mg
Vitamin B1
171%2.05mg
Thiamine
0.42 mgvs2.05 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
21.5%0.28mg
Vitamin B2
875%11.4mg
Riboflavin
0.28 mgvs11.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
21%3.34mg
Vitamin B3
226%36mg
Niacin, nicotinic acid, niacinamide
3.34 mgvs36 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
59.4%2.97mg
Vitamin B5
94%4.7mg
Pantothenic acid
2.97 mgvs4.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
79.2%1.03mg
Vitamin B6
105%1.37mg
Pyridoxine
1.03 mgvs1.37 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
1900%570μg
Biotin
NA μgvs570 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
25%100μg
Vitamin B9
110%440μg
Folates and Folic Acid
100 μgvs440 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
72.2%65mg
Vitamin C
0%0mg
Ascorbic acid
65 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
8%1.2mg
Vitamin E
1709%256mg
Tocopherols and Tocotrienols
1.2 mgvs256 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
8.33%10μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
10 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

10%100mg
Calcium
269%2690mg
100 mgvs2690 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
52.2%0.47mg
Copper
1146%10.3mg
0.47 mgvs10.3 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
35%2.8mg
Iron
464%37mg
2.8 mgvs37 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
31%130mg
Magnesium
643%2700mg
130 mgvs2700 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
54.8%1.26mg
Manganese
947%21.8mg
1.26 mgvs21.8 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
1007%453μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs453 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
20%140mg
Phosphorus
687%4810mg
140 mgvs4810 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
63%2140mg
Potassium
216%7330mg
2140 mgvs7330 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
5.45%3μg
Selenium
74.5%41μg
3 μgvs41 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
3.33%50mg
Sodium
0.67%10mg
50 mgvs10 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
9.1%1mg
Zinc
284%31mg
1 mgvs31 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
24.6%911g
Water
1.2%44g
911 gvs44 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 1 kilogram of Mashed Hubbard Winter Squash vs Almonds:
Comparing minerals per 1 kilogram for Mashed Hubbard Winter Squash vs Almonds:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: