Comparing Nutrients in 300 calories Almonds VS Butternut Winter Squash

Weight per 300 calories

• Almonds: 51.8g
• Butternut Winter Squash: 667g

Almonds have 12.9 times more energy per 100g than Butternut Winter Squash. It has very high energy density when compared to other foods. Raw Butternut Winter Squash having low energy density.

Which food has more nutrients per 300 calories - Almonds or Butternut Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Almonds	Butternut Winter Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	0.63% 0.11g	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	60% 78g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	20.2% 14.7g	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	0.079% 0.057g	9.1% 6.6g	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	% 6.6g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 1.47g	g per day for Men 19-50 years
Fiber	17% 6.48g	35% 13.3g	38g per day for Men 19-50 years
Protein	19.6% 11g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Almonds	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	394% 3547μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	55.6% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	53.3% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	79% 1.03mg	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	45% 180μg	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	156% 140mg	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	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.1% 7.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	14% 139mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	53.3% 0.48mg	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	58.3% 4.67mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	58.6% 1.35mg	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	69% 2347mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	1.78% 26.7mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	15.6% 576g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Butternut Winter Squash:

• Almonds have 4.4 times more Vitamin B2 and 1.4 times more Vitamin E than Raw Butternut Winter Squash.
• While Raw Butternut Winter Squash contains more Vitamin A, 6.3 times more Vitamin B1, 4.3 times more Vitamin B3, 10.9 times more Vitamin B5, 14.5 times more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Butternut Winter Squash:

• Almonds have 1.6 times more Zinc than Raw Butternut Winter Squash.
• While Raw Butternut Winter Squash contains 2.3 times more Calcium, 2.4 times more Iron, 1.6 times more Magnesium, 6.2 times more Potassium, 1.6 times more Selenium and 252.1 times more Water than Almonds.
• Both Almonds and Raw Butternut Winter Squash have similar amounts of Copper, Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 38.8 times more Fat, 14.1 times more Saturated Fat, 59.9 times more Omega 6 and 1.6 times more Protein than Raw Butternut Winter Squash.
• While Raw Butternut Winter Squash contains 111.5 times more Omega 3, 7 times more Carbohydrate, 6.5 times more Sugars, 115.8 times more Fructose and 2.1 times more Fiber than Almonds.
• Both Almonds and Raw Butternut Winter Squash have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Raw Butternut Winter Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.