Comparing Nutrients in 500 calories Roasted Almonds VS Summer Squash

Weight per 500 calories

• Roasted Almonds: 83.6g
• Summer Squash: 3125g

Roasted Almonds have 37.4 times more energy per 100g than Summer Squash. It has very high energy density when compared to other foods. Raw All Varieties Summer Squash having very low energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Summer Squash	24%	8%	68%

Macro Nutrients

	Roasted Almonds	Summer Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	6.07% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	80.5% 105g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	95% 68.8g	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	0.012% 0.008g	41% 29.7g	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	% 0.008g	% 23.4g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 0.94g	g per day for Men 19-50 years
Fiber	24% 9.1g	90% 34.4g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	67.5% 38g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Summer Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.7% 313μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	341% 4.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	95% 15.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	524% 6.8mg	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	11.5% 46μg	227% 906μg	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	590% 531mg	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	133% 20mg	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	78% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Summer Squash	Recommended Dietary Allowance
Calcium	22.4% 224mg	47% 469mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	177% 1.6mg	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	39% 3.1mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	126% 531mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	238% 5.47mg	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	56.3% 394mg	170% 1188mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	241% 8188mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	4.17% 62.5mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	82.4% 9.06mg	11mg per day for Men 19-50 years
Water	0.054% 2g	80% 2958g	3700g per day for Men 19-50 years

Roasted Almonds VS Summer Squash Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Summer Squash?

Lets compare vitamin content per 500 calories of Roasted Almonds vs Summer Squash:

• 500 calories of Roasted Almonds have 5.3 times more Vitamin E than Summer Squash.
• While 500 kcal of Raw All Varieties Summer Squash contain more Vitamin A, 23.3 times more Vitamin B1, 4.4 times more Vitamin B2, 5 times more Vitamin B3, 18 times more Vitamin B5, 59.9 times more Vitamin B6, 19.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Summer Squash:

• 500 kcal of Raw All Varieties Summer Squash contain 2.1 times more Calcium, 1.7 times more Copper, 3.5 times more Iron, 2.3 times more Magnesium, 2.9 times more Manganese, 3 times more Phosphorus, 13.7 times more Potassium, 3.7 times more Selenium, 3.3 times more Zinc and 1467.7 times more Water than Dry Roasted Almonds.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 7.8 times more Fat, 2.5 times more Saturated Fat and 10.5 times more Omega 6 than Summer Squash.
• While 500 kcal of Raw All Varieties Summer Squash contain 209.3 times more Omega 3, 6 times more Carbohydrate, 16.9 times more Sugars, 3550.6 times more Fructose, 3.8 times more Fiber and 2.2 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Summer Squash offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3
• 500 calories of Summer Squash provide inadequate amounts of Omega 6