Comparing Nutrients in 300 calories Almonds VS Cooked Frozen Summer Squash, Zucchini, Includes Skin

Weight per 300 calories

• Almonds: 51.8g
• Cooked Frozen Summer Squash, Zucchini, Includes Skin: 1765g

Almonds have 34.1 times more energy per 100g than Cooked Frozen Summer Squash, Zucchini, Includes Skin. It has very high energy density when compared to other foods. Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin having very low energy density.

Which food has more nutrients per 300 calories - Almonds or Cooked Frozen Summer Squash, Zucchini, Includes Skin?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Almonds	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	48.3% 63g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	41% 30g	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	0.079% 0.057g	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	60.4% 23g	38g per day for Men 19-50 years
Protein	19.6% 11g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	60.3% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	54.3% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	94% 4.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	35.3% 141μg	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	72.5% 65.3mg	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	88.5% 13.3mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	61.8% 74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	14% 139mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	92% 0.83mg	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	24% 1.92mg	106% 8.47mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	54.6% 229mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	176% 4.06mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	101% 3424mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	2.35% 35.3mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	45% 1672g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Cooked Frozen Summer Squash, Zucchini, Includes Skin:

• Almonds have 6.3 times more Vitamin E than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• While Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain more Vitamin A, 6.8 times more Vitamin B1, 3.6 times more Vitamin B3, 19.2 times more Vitamin B5, 11.2 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have similar amounts of Vitamin B2 per 300 kcal.
• Both Almonds as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Cooked Frozen Summer Squash, Zucchini, Includes Skin:

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 2.2 times more Calcium, 1.6 times more Copper, 4.4 times more Iron, 1.6 times more Magnesium, 3.6 times more Manganese, 1.8 times more Phosphorus, 9 times more Potassium, 1.7 times more Selenium, 2.2 times more Zinc and 731.7 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 11.3 times more Fat, 4.1 times more Saturated Fat and 17.2 times more Omega 6 than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• While Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 386 times more Omega 3, 5.6 times more Carbohydrate, 13.2 times more Sugars, 3.5 times more Fiber and 1.9 times more Protein than Almonds.
• Both Almonds and Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.