Comparing Nutrients in 1 pound Baked Winter Squash VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Almonds	14%	72%	14%

Macro Nutrients

	Baked Winter Squash	Almonds	Recommended Dietary Allowance
Energy	5.8% 168kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	75% 98g	130g per day for Men 19-50 years
Sugars	20.6% 15g	27.2% 19.7g	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	NA	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	149% 56.7g	38g per day for Men 19-50 years
Protein	7.2% 4.04g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Almonds	Recommended Dietary Allowance
Vitamin A	132% 1184μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.7% 91μg	50% 200μg	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	48.4% 43.5mg	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	3.63% 0.54mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.6% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Almonds	Recommended Dietary Allowance
Calcium	9.98% 100mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	520% 4.68mg	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	25% 2mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.3% 86mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	32% 1093mg	98% 3325mg	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	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	129% 14mg	11mg per day for Men 19-50 years
Water	11% 405g	0.54% 20g	3700g per day for Men 19-50 years

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

• Baked All Varieties Winter Squash have more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 12.8 times more Vitamin B1, 17 times more Vitamin B2, 7.3 times more Vitamin B3, 2 times more Vitamin B5, 2.2 times more Vitamin B9 and 213.6 times more Vitamin E than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash and Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Baked All Varieties Winter Squash as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Winter Squash vs Almonds:

• Baked All Varieties Winter Squash have 20.2 times more Water than Almonds.
• While Almonds contain 12.2 times more Calcium, 12.6 times more Copper, 8.4 times more Iron, 20.8 times more Magnesium, 11.7 times more Manganese, 25.3 times more Phosphorus, 3 times more Potassium, 10.3 times more Selenium and 14.2 times more Zinc than Baked All Varieties Winter Squash.

Comparison of macro-nutrients per 1 pound:

• Baked All Varieties Winter Squash have 30.7 times more Omega 3 than Almonds.
• While Almonds contain 15.6 times more Energy, 142.7 times more Fat, 52.8 times more Saturated Fat, 224.1 times more Omega 6, 2.4 times more Carbohydrate, 1.3 times more Sugars, 4.5 times more Fiber and 23.8 times more Protein than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.