Comparing Nutrients in 1 pound Boiled Summer Squash, Zucchini, Includes Skin VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash, Zucchini, Includes Skin	25%	17%	58%
Almond paste	8%	52%	40%

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin	Almond paste	Recommended Dietary Allowance
Energy	2.35% 68kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.4% 12.2g	167% 217g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	227% 164g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	9.23% 5.17g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin	Almond paste	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.37% 0.11mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	12.6% 0.16mg	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	31.8% 127μg	82.8% 331μg	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	65% 58.5mg	0.5% 0.45mg	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	3.63% 0.54mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin	Almond paste	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	229% 2.06mg	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	21% 1.68mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	169% 3.9mg	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	24% 168mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	35.2% 1197mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	11.7% 432g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Summer Squash, Zucchini, Includes Skin VS Almond paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Summer Squash, Zucchini, Includes Skin versus 1 lb of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Summer Squash, Zucchini, Includes Skin vs Almond paste:

• 1 pound of Boiled Summer Squash, Zucchini, Includes Skin has more Vitamin A, 2.5 times more Vitamin B5, 2.2 times more Vitamin B6, 129 times more Vitamin C and more Vitamin K than Almond paste.
• While 1 lb of Almond paste contains 2.3 times more Vitamin B1, 17.3 times more Vitamin B2, 2.8 times more Vitamin B3, 2.6 times more Vitamin B9 and 112.8 times more Vitamin E than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• 1 pound of Boiled Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin B2 and Vitamin E
• 1 pound of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Summer Squash, Zucchini, Includes Skin vs Almond paste:

• 1 pound of Boiled Summer Squash, Zucchini, Includes Skin has 6.8 times more Water than Almond paste.
• While 1 lb of Almond paste contains 9.6 times more Calcium, 8.7 times more Copper, 4.3 times more Iron, 6.8 times more Magnesium, 4.9 times more Manganese, 7 times more Phosphorus, 21 times more Selenium and 4.5 times more Zinc than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled Summer Squash, Zucchini, Includes Skin and Almond paste contain similar levels of Potassium per one pound.
• 1 pound of Boiled Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Almond paste contains 30.5 times more Energy, 77.1 times more Fat, 36.5 times more Saturated Fat, 2.1 times more Omega 3, 96.1 times more Omega 6, 17.8 times more Carbohydrate, 21.2 times more Sugars, 4.8 times more Fiber and 7.9 times more Protein than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• 1 pound of Boiled Summer Squash, Zucchini, Includes Skin provide inadequate amounts of Energy and Omega 6