Comparing Nutrients in 1 pound Almonds VS Frozen Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Almonds	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	91% 2626kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	17.7% 13g	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	0.69% 0.5g	NA	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	171% 96g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	121% 1089μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	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% 0mg	31.2% 28mg	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	775% 116mg	56% 8.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	122% 1220mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	25.7% 0.23mg	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	210% 17mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	49% 1.12mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.54% 20g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Frozen Butternut Winter Squash:

• Almonds have 2.3 times more Vitamin B1, 19.3 times more Vitamin B2, 4.9 times more Vitamin B3, 2.1 times more Vitamin B5, 1.2 times more Vitamin B6, 1.8 times more Vitamin B9 and 13.9 times more Vitamin E than Frozen Butternut Winter Squash, Unprepared.
• While Frozen Butternut Winter Squash, Unprepared contains more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Frozen Butternut Winter Squash:

• Almonds have 9.3 times more Calcium, 20.2 times more Copper, 4.2 times more Iron, 19.3 times more Magnesium, 8.8 times more Manganese, 21.9 times more Phosphorus, 3.5 times more Potassium, 5.9 times more Selenium and 18.4 times more Zinc than Frozen Butternut Winter Squash, Unprepared.
• While Frozen Butternut Winter Squash, Unprepared contains 18.7 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 10.2 times more Energy, 499.3 times more Fat, 181 times more Saturated Fat, 770.3 times more Omega 6, 1.5 times more Carbohydrate, 1.5 times more Sugars, 9.6 times more Fiber and 12 times more Protein than Frozen Butternut Winter Squash, Unprepared.
• While Frozen Butternut Winter Squash, Unprepared contains 8.7 times more Omega 3 than Almonds.
• Both Almonds as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.