Comparing Nutrients in 300 calories Winter Squash VS Oil Roasted Almonds

Weight per 300 calories

• Winter Squash: 882g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 17.9 times more energy per unit of mass than Raw All Varieties Winter Squash, which is very high in comparison to other foods. Winter Squash having low energy density.

Discover which food has more nutrients per 300 calories - Winter Squash or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Winter Squash	10%	3%	87%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Winter Squash	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.3% 75.8g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	26.8% 19.4g	3.1% 2.25g	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% 0g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 2.16g	g per day for Men 19-50 years
Fiber	35% 13.2g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	15% 8.4g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Winter Squash	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.4mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	4.5% 0.058mg	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	53% 212μg	3.34% 13.3μg	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	121% 109mg	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	7.06% 1.06mg	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.1% 9.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	24.7% 247mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	52.4% 0.47mg	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	64% 5.1mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	29.4% 124mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	62.5% 1.44mg	53% 1.2mg	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	29% 203mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	91% 3088mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	2.35% 35.3mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	17% 1.85mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	21.4% 792g	0.037% 1.4g	3700g per day for Men 19-50 years

Winter Squash VS Oil Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Winter Squash or Oil Roasted Almonds?

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

• 300 calories of Winter Squash have more Vitamin A, 5.8 times more Vitamin B1, 1.4 times more Vitamin B2, 2.4 times more Vitamin B3, 14.7 times more Vitamin B5, 23.6 times more Vitamin B6, 15.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 12.1 times more Vitamin E than Raw All Varieties Winter Squash.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw All Varieties Winter Squash as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Winter Squash vs Oil Roasted Almonds:

• 300 calories of Winter Squash have 1.7 times more Calcium, 1.3 times more Copper, 2.8 times more Iron, 8.9 times more Potassium, 1.7 times more Selenium, 1.2 times more Zinc and 572.3 times more Water than Oil Roasted Almonds.
• Both Winter Squash and Oil Roasted Almonds contain similar levels of Magnesium, Manganese and Phosphorus per 300 calories.
• 300 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Winter Squash have more Omega 3, 8.7 times more Carbohydrate, 8.6 times more Sugars and 2.6 times more Fiber than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 23.8 times more Fat, 8.7 times more Saturated Fat, 36.1 times more Omega 6 and 1.3 times more Protein than Raw All Varieties Winter Squash.
• Both Winter Squash and Oil Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Winter Squash provide inadequate amounts of Omega 6
• 300 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3