Comparing Nutrients in 1 pound Acorn Winter Squash VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Acorn Winter Squash	Roasted Almonds	Recommended Dietary Allowance
Energy	6.26% 181kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.4% 47.3g	73.3% 95g	130g per day for Men 19-50 years
Sugars	NA	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	18% 6.8g	130% 49.4g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	47.5% 0.62mg	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	19.3% 77μg	62.4% 249μg	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	55.4% 50mg	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	723% 108mg	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

	Acorn Winter Squash	Roasted Almonds	Recommended Dietary Allowance
Calcium	15% 150mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.29mg	554% 5mg	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	39.7% 3.18mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	440% 10mg	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	23.3% 163mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	46.3% 1574mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	136% 15mg	11mg per day for Men 19-50 years
Water	10.8% 398g	0.3% 11g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Acorn Winter Squash has more Vitamin A, 1.8 times more Vitamin B1, 1.2 times more Vitamin B5 and more Vitamin C than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 119.7 times more Vitamin B2, 5.2 times more Vitamin B3 and 3.2 times more Vitamin B9 than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Roasted Almonds provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Acorn Winter Squash have insufficient amounts of Vitamin B2
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Acorn Winter Squash as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Acorn Winter Squash has 36.4 times more Water than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 8.1 times more Calcium, 16.9 times more Copper, 5.3 times more Iron, 8.7 times more Magnesium, 13.4 times more Manganese, 13.1 times more Phosphorus, 2.1 times more Potassium, 4 times more Selenium and 25.5 times more Zinc than Raw Acorn Winter Squash.
• 1 pound of Acorn Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry Roasted Almonds contains 15 times more Energy, 525.4 times more Fat, 194.9 times more Saturated Fat, 809.1 times more Omega 6, 2 times more Carbohydrate, 7.3 times more Fiber and 26.2 times more Protein than Raw Acorn Winter Squash.
• 1 pound of Acorn Winter Squash provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Acorn Winter Squash as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one pound.