Comparing Nutrients in 1 pound Almond paste VS Zucchini Summer Squash with Skin

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	Almond paste	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	71.6% 2077kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	17.3% 0.28g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	11% 14g	130g per day for Men 19-50 years
Sugars	227% 164g	15.6% 11.3g	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	8.63% 6.26g	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	% 4.85g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	12% 4.54g	38g per day for Men 19-50 years
Protein	73% 41g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	12.8% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	57% 0.74mg	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	82.8% 331μg	27.2% 109μg	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	0.5% 0.45mg	90% 81mg	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	409% 61.4mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	78% 780mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	26.7% 0.24mg	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	91% 7.26mg	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	35% 0.8mg	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	167% 1170mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	35% 1184mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	1.73% 64g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Zucchini Summer Squash with Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Almond paste versus 1 lb of Zucchini Summer Squash with Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Almond paste vs Zucchini Summer Squash with Skin:

• 1 pound of Almond paste has 1.8 times more Vitamin B1, 4.4 times more Vitamin B2, 3.2 times more Vitamin B3, 3 times more Vitamin B9 and 112.8 times more Vitamin E than Zucchini Summer Squash with Skin.
• While 1 lb of Raw Zucchini Summer Squash with Skin contains 1.8 times more Vitamin B5, 4.5 times more Vitamin B6, 179 times more Vitamin C and more Vitamin K than Almond paste.
• 1 pound of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Zucchini Summer Squash with Skin have insufficient amounts of Vitamin E
• Both Almond paste as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Almond paste vs Zucchini Summer Squash with Skin:

• 1 pound of Almond paste has 10.8 times more Calcium, 8.6 times more Copper, 4.3 times more Iron, 7.2 times more Magnesium, 4.8 times more Manganese, 6.8 times more Phosphorus, 1.2 times more Potassium, 21 times more Selenium and 4.6 times more Zinc than Zucchini Summer Squash with Skin.
• While 1 lb of Raw Zucchini Summer Squash with Skin contains 6.7 times more Water than Almond paste.
• 1 pound of Zucchini Summer Squash with Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond paste has 26.9 times more Energy, 86.7 times more Fat, 31.3 times more Saturated Fat, 3.3 times more Omega 3, 185.9 times more Omega 6, 15.4 times more Carbohydrate, 14.5 times more Sugars, 4.8 times more Fiber and 7.4 times more Protein than Zucchini Summer Squash with Skin.
• 1 pound of Zucchini Summer Squash with Skin provide inadequate amounts of Energy and Omega 6