Comparing Nutrients in 1 pound Almonds VS Baby Zucchini Squash

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Almonds	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	91% 2626kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	11% 14g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	NA	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	13% 5g	38g per day for Men 19-50 years
Protein	171% 96g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	33.3% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	49.5% 0.64mg	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	22.7% 91μg	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	172% 155mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	122% 1220mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	49% 0.44mg	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	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	38.7% 0.89mg	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	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11.4% 421g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Baby Zucchini Squash:

• Almonds have 4.9 times more Vitamin B1, 31.6 times more Vitamin B2, 5.1 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.2 times more Vitamin B9 than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains more Vitamin A and more Vitamin C than Almonds.
• Both Almonds and Raw Baby Zucchini Squash have similar amounts of Vitamin B6 per 1 lb.
• Both Almonds as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Baby Zucchini Squash:

• Almonds have 12.8 times more Calcium, 10.6 times more Copper, 4.7 times more Iron, 8.2 times more Magnesium, 11.1 times more Manganese, 5.2 times more Phosphorus, 1.6 times more Potassium, 13.7 times more Selenium and 3.8 times more Zinc than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 21 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 27.6 times more Energy, 124.8 times more Fat, 45.8 times more Saturated Fat, 195.6 times more Omega 6, 6.9 times more Carbohydrate, 11.4 times more Fiber and 7.8 times more Protein than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 35.3 times more Omega 3 than Almonds.
• Both Almonds as well as Raw Baby Zucchini Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.