Comparing Nutrients in 1 pound Oil Roasted Almonds VS Boiled Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Summer Squash	15%	12%	73%

Macro Nutrients

	Oil Roasted Almonds	Boiled Summer Squash	Recommended Dietary Allowance
Energy	95% 2753kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	15% 19.5g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	16.2% 11.7g	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% 0g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	172% 96g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Summer Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	14.5% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	22.7% 0.29mg	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	30.6% 122μg	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	27.7% 25mg	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	785% 118mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Boiled Summer Squash	Recommended Dietary Allowance
Calcium	132% 1320mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	52% 0.47mg	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	209% 16.7mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	42% 0.97mg	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	302% 2114mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	11.5% 425g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Boiled Summer Squash per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Boiled Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Boiled Summer Squash:

• 1 pound of Oil Roasted Almonds has 2.1 times more Vitamin B1, 19 times more Vitamin B2, 7.1 times more Vitamin B3, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, 1.4 times more Vitamin B9 and 185.5 times more Vitamin E than Boiled Summer Squash.
• While 1 lb of Boiled and Drained All Varieties Summer Squash contains more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Boiled Summer Squash have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Boiled Summer Squash:

• 1 pound of Oil Roasted Almonds has 10.8 times more Calcium, 9.3 times more Copper, 10.2 times more Iron, 11.4 times more Magnesium, 11.5 times more Manganese, 11.9 times more Phosphorus, 3.6 times more Potassium, 20.5 times more Selenium and 7.9 times more Zinc than Boiled Summer Squash.
• While 1 lb of Boiled and Drained All Varieties Summer Squash contains 33.5 times more Water than Oil Roasted Almonds.
• 1 pound of Boiled Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 30.4 times more Energy, 178 times more Fat, 65.8 times more Saturated Fat, 275.9 times more Omega 6, 4.1 times more Carbohydrate, 1.8 times more Sugars, 7.5 times more Fiber and 23.3 times more Protein than Boiled Summer Squash.
• While 1 lb of Boiled and Drained All Varieties Summer Squash contains more Omega 3 than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 1 pound of Boiled Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein