Comparing Nutrients in 500 calories Almonds VS Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid

Weight per 500 calories

• Almonds: 86.4g
• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid: 3846g

Almonds have 44.5 times more energy per 100g than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid. It has very high energy density when compared to other foods. Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt having very low energy density.

Which food has more nutrients per 500 calories - Almonds or Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%

Macro Nutrients

	Almonds	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	2.78% 2.7g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	45.7% 0.73g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	87.6% 114g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	63% 45.8g	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	0.13% 0.095g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	142% 54g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Vitamin A	0% 0μg	21.4% 192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	96% 385μg	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	115% 104mg	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	148% 22mg	30.8% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	89.7% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Calcium	23.2% 232mg	46% 462mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	342% 3.08mg	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	40% 3.2mg	341% 27.3mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	162% 3.73mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	115% 808mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	109% 3692mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	13% 192mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	100% 3694g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• Almonds have 4.8 times more Vitamin E than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• While Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contains more Vitamin A, 3.5 times more Vitamin B1, 5.1 times more Vitamin B3, 4.5 times more Vitamin B5, 13.7 times more Vitamin B6, 10.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have similar amounts of Vitamin B2 per 500 kcal.
• Both Almonds as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contains 2 times more Calcium, 3.5 times more Copper, 8.5 times more Iron, 2.1 times more Magnesium, 2 times more Manganese, 1.9 times more Phosphorus, 5.8 times more Potassium, 2.2 times more Selenium, 222.7 times more Sodium, 4.1 times more Zinc and 969.9 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

• Almonds have 16 times more Fat, 5.7 times more Saturated Fat and 25.2 times more Omega 6 than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• While Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contains 282.1 times more Omega 3, 6.1 times more Carbohydrate, 12.2 times more Sugars, 5 times more Fiber and 1.3 times more Protein than Almonds.
• Both Almonds and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.