Comparing Nutrients in 300 calories Blanched Almonds VS Mashed Acorn Winter Squash

Weight per 300 calories

• Blanched Almonds: 50.8g
• Mashed Acorn Winter Squash: 882g

Blanched Almonds have 17.4 times more energy per 100g than Mashed Acorn Winter Squash. It has very high energy density when compared to other foods. Boiled and Mashed Acorn Winter Squash having low energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Mashed Acorn Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Mashed Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Blanched Almonds	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	59.7% 77.6g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	NA	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% 0g	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	60.4% 23g	38g per day for Men 19-50 years
Protein	19.4% 11g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	40% 362μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	73.5% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	5.43% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	53.5% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	79.4% 1.03mg	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	6.23% 25μg	24.3% 97μg	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	63.7% 57.4mg	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	80.5% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Calcium	12% 120mg	23% 229mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	51% 0.46mg	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	21% 1.67mg	61.8% 4.94mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	54.6% 229mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	56% 1.3mg	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	35% 245mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	68.3% 2321mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	1.76% 26.5mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	8.82% 0.97mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	21.4% 791g	3700g per day for Men 19-50 years

Blanched Almonds VS Mashed Acorn Winter Squash Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Mashed Acorn Winter Squash?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Mashed Acorn Winter Squash:

• 300 calories of Blanched Almonds have 5.1 times more Vitamin B2 than Mashed Acorn Winter Squash.
• While 300 kcal of Boiled and Mashed Acorn Winter Squash contain more Vitamin A, 9.1 times more Vitamin B1, 2.6 times more Vitamin B3, 16.7 times more Vitamin B5, 17.7 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• 300 calories of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Blanched Almonds as well as Boiled and Mashed Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Mashed Acorn Winter Squash:

• 300 calories of Blanched Almonds have 1.6 times more Zinc than Mashed Acorn Winter Squash.
• While 300 kcal of Boiled and Mashed Acorn Winter Squash contain 1.9 times more Calcium, 3 times more Iron, 1.7 times more Magnesium, 1.4 times more Manganese, 6.9 times more Potassium, 2.2 times more Selenium and 345.1 times more Water than Blanched Almonds.
• Both Blanched Almonds and Mashed Acorn Winter Squash contain similar levels of Copper and Phosphorus per 300 calories.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 37.8 times more Fat, 13.4 times more Saturated Fat, 54.8 times more Omega 6 and 1.8 times more Protein than Mashed Acorn Winter Squash.
• While 300 kcal of Boiled and Mashed Acorn Winter Squash contain 95.4 times more Omega 3, 8.2 times more Carbohydrate and 4.6 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Mashed Acorn Winter Squash offer comparable quantities of Energy per 300 calories.
• 300 calories of Blanched Almonds provide inadequate amounts of Omega 3
• 300 calories of Mashed Acorn Winter Squash provide inadequate amounts of Omega 6