Comparing Nutrients in 300 calories Oil Roasted Almonds VS Cooked Frozen Crookneck And Straightneck Summer Squash

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• Cooked Frozen Crookneck And Straightneck Summer Squash: 1200g

Oil Roasted Almonds have 24.3 times more energy per 100g than Cooked Frozen Crookneck And Straightneck Summer Squash. It has very high energy density when compared to other foods. Boiled and Drained Frozen Crookneck And Straightneck Summer Squash having very low energy density.

Which food has more nutrients per 300 calories - Oil Roasted Almonds or Cooked Frozen Crookneck And Straightneck Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cooked Frozen Crookneck And Straightneck Summer Squash	18%	6%	76%

Macro Nutrients

	Oil Roasted Almonds	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0% 0g	38.3% 0.61g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.72% 8.74g	51% 66.5g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	38.6% 28g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 2.16g	NA	g per day for Men 19-50 years
Fiber	13.7% 5.2g	44.2% 17g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	27.4% 15.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.045mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	91% 1.2mg	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	3.34% 13.3μg	39% 156μg	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	91% 81.6mg	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	85.6% 13mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	54% 64.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	14.4% 144mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	97% 0.88mg	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	22.7% 1.8mg	78% 6.24mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	77% 324mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	137% 3.16mg	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	33% 230mg	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	89.3% 3036mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	4.8% 72mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	30% 1107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Almonds vs Cooked Frozen Crookneck And Straightneck Summer Squash:

• Oil Roasted Almonds have 7.1 times more Vitamin E than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contains more Vitamin A, 9.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B3, 10.8 times more Vitamin B5, 20.4 times more Vitamin B6, 11.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Almonds vs Cooked Frozen Crookneck And Straightneck Summer Squash:

• Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contains 1.7 times more Calcium, 1.9 times more Copper, 3.4 times more Iron, 2.4 times more Magnesium, 2.6 times more Manganese, 2.1 times more Phosphorus, 8.8 times more Potassium, 1.8 times more Selenium, 145.7 times more Sodium, 2.7 times more Zinc and 799.9 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Almonds have 11.4 times more Fat, 4.3 times more Saturated Fat and 18 times more Omega 6 than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contains more Omega 3, 7.6 times more Carbohydrate, 12.4 times more Sugars, 3.2 times more Fiber and 1.5 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Almonds as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.