Comparing Nutrients in 500 calories Almonds VS Baked Acorn Winter Squash

Weight per 500 calories

• Almonds: 86.4g
• Baked Acorn Winter Squash: 893g

Almonds have 10.3 times more energy per 100g than Baked Acorn Winter Squash. It has very high energy density when compared to other foods. Baked Acorn Winter Squash having low energy density.

Which food has more nutrients per 500 calories - Almonds or Baked Acorn Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Baked Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Almonds	Baked Acorn Winter Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	1.16% 0.2g	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	100% 130g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	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	0.13% 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	103% 39.3g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Almonds	Baked Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	21% 188μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	8.93% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	49% 7.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	90% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	133% 1.73mg	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	42.4% 170μg	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	107% 96mg	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	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

	Almonds	Baked Acorn Winter Squash	Recommended Dietary Allowance
Calcium	23.2% 232mg	39.3% 393mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	85.3% 0.77mg	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	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	91% 384mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	94% 2.16mg	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	57.4% 402mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	20% 740g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Baked Acorn Winter Squash:

• Almonds have 8.5 times more Vitamin B2 than Baked Acorn Winter Squash.
• While Baked Acorn Winter Squash contains more Vitamin A, 8.4 times more Vitamin B1, 2.5 times more Vitamin B3, 11.1 times more Vitamin B5, 14.6 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Baked Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Baked Acorn Winter Squash:

• Almonds have 1.8 times more Zinc than Baked Acorn Winter Squash.
• While Baked Acorn Winter Squash contains 1.7 times more Calcium, 2.6 times more Iron, 1.6 times more Magnesium, 6.2 times more Potassium, 1.8 times more Selenium and 194.4 times more Water than Almonds.
• Both Almonds and Baked Acorn Winter Squash have similar amounts of Copper, Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 34.5 times more Fat, 12.7 times more Saturated Fat, 54.2 times more Omega 6 and 1.8 times more Protein than Baked Acorn Winter Squash.
• While Baked Acorn Winter Squash contains 127.5 times more Omega 3, 7 times more Carbohydrate and 3.6 times more Fiber than Almonds.
• Both Almonds and Baked Acorn Winter Squash have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Baked Acorn Winter Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.