Comparing Nutrients in 1 pound Roasted Almonds VS Baked Acorn Winter Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Baked Acorn Winter Squash with Salt	7%	2%	91%

Macro Nutrients

	Roasted Almonds	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Energy	94% 2712kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	51% 66g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	52.5% 20g	38g per day for Men 19-50 years
Protein	170% 95g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	45.7% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	67.7% 0.88mg	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	62.4% 249μg	21.5% 86μg	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	54.4% 49mg	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	723% 108mg	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

	Roasted Almonds	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Calcium	122% 1216mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	43.3% 0.39mg	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	211% 17mg	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	47.7% 1.1mg	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	305% 2136mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	58.3% 1982mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.3% 11g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Baked Acorn Winter Squash with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Baked Acorn Winter Squash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Baked Acorn Winter Squash with Salt:

• 1 pound of Roasted Almonds has 92.1 times more Vitamin B2, 4.1 times more Vitamin B3 and 2.9 times more Vitamin B9 than Baked Acorn Winter Squash with Salt.
• While 1 lb of Baked Acorn Winter Squash with Salt contains more Vitamin A, 2.2 times more Vitamin B1, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B2
• Both Dry Roasted Almonds as well as Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Baked Acorn Winter Squash with Salt:

• 1 pound of Roasted Almonds has 6.1 times more Calcium, 12.8 times more Copper, 4 times more Iron, 6.5 times more Magnesium, 9.2 times more Manganese, 10.5 times more Phosphorus, 1.6 times more Potassium, 2.9 times more Selenium and 19.5 times more Zinc than Baked Acorn Winter Squash with Salt.
• While 1 lb of Baked Acorn Winter Squash with Salt contains 80 times more Sodium and 34.4 times more Water than Dry Roasted Almonds.
• 1 pound of Baked Acorn Winter Squash with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 10.7 times more Energy, 375.3 times more Fat, 141.1 times more Saturated Fat, 588.4 times more Omega 6, 1.4 times more Carbohydrate, 2.5 times more Fiber and 18.7 times more Protein than Baked Acorn Winter Squash with Salt.
• While 1 lb of Baked Acorn Winter Squash with Salt contains 3.7 times more Omega 3 than Dry Roasted Almonds.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3
• 1 pound of Baked Acorn Winter Squash with Salt provide inadequate amounts of Energy and Omega 6