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

Macros Ratio

	Protein	Fat	Carbs
Boiled Acorn Winter Squash with Salt	7%	2%	91%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled Acorn Winter Squash with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	5.3% 154kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	61.7% 80g	130g per day for Men 19-50 years
Sugars	NA	28.5% 20.6g	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	0% 0g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	31% 11.8g	125% 47.6g	38g per day for Men 19-50 years
Protein	5.43% 3.04g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Boiled Acorn Winter Squash with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.8% 0.036mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.37mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	41% 0.54mg	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	12.5% 50μg	30.6% 122μg	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	32.8% 29.5mg	0% 0mg	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	NA	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Acorn Winter Squash with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	11.8% 118mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	481% 4.33mg	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	31.8% 2.54mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	28.8% 0.66mg	485% 11mg	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	17.5% 122mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	35% 1193mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	72.3% 1084mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	127% 14mg	11mg per day for Men 19-50 years
Water	11% 407g	0.34% 12.7g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Acorn Winter Squash with Salt has 1.3 times more Vitamin B5 and more Vitamin C than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 97.6 times more Vitamin B2, 6.9 times more Vitamin B3 and 2.5 times more Vitamin B9 than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled Acorn Winter Squash with Salt and Oil Roasted Almonds provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Boiled Acorn Winter Squash with Salt have insufficient amounts of Vitamin B2
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Boiled and Drained Acorn Winter Squash with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Acorn Winter Squash with Salt has 239 times more Sodium and 32 times more Water than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 11.2 times more Calcium, 18.4 times more Copper, 6.6 times more Iron, 10.5 times more Magnesium, 16.8 times more Manganese, 17.3 times more Phosphorus, 2.7 times more Potassium, 10.3 times more Selenium and 27.9 times more Zinc than Boiled and Drained Acorn Winter Squash with Salt.
• 1 pound of Boiled Acorn Winter Squash with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil Roasted Almonds contains 17.9 times more Energy, 689.6 times more Fat, 247.5 times more Saturated Fat, 1039.9 times more Omega 6, 2 times more Carbohydrate, 4 times more Fiber and 31.7 times more Protein than Boiled and Drained Acorn Winter Squash with Salt.
• 1 pound of Boiled Acorn Winter Squash with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Acorn Winter Squash with Salt as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one pound.