Comparing Nutrients in 1 pound Almonds VS Winter Squash, Hubbard, Baked

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Winter Squash, Hubbard, Baked	17%	9%	74%

Macro Nutrients

	Almonds	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Energy	91% 2626kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	46% 0.73g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	37.7% 49g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	30.7% 22.2g	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	58.5% 22.2g	38g per day for Men 19-50 years
Protein	171% 96g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	169% 1520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	60% 0.78mg	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	18% 72.6μg	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	48% 43mg	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	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Calcium	122% 1220mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	22.7% 0.2mg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	33.5% 0.77mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	47.8% 1624mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.54% 20g	10.4% 386g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Winter Squash, Hubbard, Baked:

• Almonds have 2.8 times more Vitamin B1, 24.2 times more Vitamin B2, 6.5 times more Vitamin B3, 2.8 times more Vitamin B9 and 128.2 times more Vitamin E than Winter Squash, Hubbard, Baked no Salt.
• While Winter Squash, Hubbard, Baked no Salt contains more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Winter Squash, Hubbard, Baked no Salt have similar amounts of Vitamin B5 per 1 lb.
• Both Almonds as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Winter Squash, Hubbard, Baked:

• Almonds have 15.8 times more Calcium, 22.9 times more Copper, 7.9 times more Iron, 12.3 times more Magnesium, 12.8 times more Manganese, 20.9 times more Phosphorus, 2 times more Potassium, 6.8 times more Selenium and 20.8 times more Zinc than Winter Squash, Hubbard, Baked no Salt.
• While Winter Squash, Hubbard, Baked no Salt contains 19.3 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 11.6 times more Energy, 80.5 times more Fat, 29.7 times more Saturated Fat, 127.1 times more Omega 6, 2 times more Carbohydrate, 2.6 times more Fiber and 8.5 times more Protein than Winter Squash, Hubbard, Baked no Salt.
• While Winter Squash, Hubbard, Baked no Salt contains 54 times more Omega 3 than Almonds.
• Both Almonds and Winter Squash, Hubbard, Baked no Salt have similar amounts of Sugars per 1 lb.
• Both Almonds as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.