Comparing Nutrients in 500 calories Roasted Almonds VS Crookneck And Straightneck Summer Squash

Weight per 500 calories

• Roasted Almonds: 83.6g
• Crookneck And Straightneck Summer Squash: 2632g

Roasted Almonds have 31.5 times more energy per 100g than Crookneck And Straightneck Summer Squash. It has very high energy density when compared to other foods. Raw Crookneck And Straightneck Summer Squash having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Roasted Almonds	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	7.33% 7.1g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	7.65% 2.45g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	70.7% 1.13g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	6.04% 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	78.5% 102g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	105% 75.8g	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	57.7% 42g	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	% 32.4g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 1.58g	g per day for Men 19-50 years
Fiber	24% 9.1g	69.3% 26.3g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	23.4% 211μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	73.7% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	84.2% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	211% 2.74mg	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	125% 500μg	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	564% 508mg	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	23% 3.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	70% 84.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	22.4% 224mg	55.3% 553mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	269% 2.42mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	125% 526mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	197% 4.53mg	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	120% 842mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	172% 5842mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	3.5% 52.6mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	69.4% 7.63mg	11mg per day for Men 19-50 years
Water	0.054% 2g	67% 2481g	3700g per day for Men 19-50 years

Roasted Almonds VS Crookneck And Straightneck Summer Squash Nutrients Per 500 Kcal

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

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

• 500 calories of Roasted Almonds have 5.8 times more Vitamin E than Crookneck And Straightneck Summer Squash.
• While 500 kcal of Raw Crookneck And Straightneck Summer Squash contain more Vitamin A, 20.8 times more Vitamin B1, 3.9 times more Vitamin B3, 15.7 times more Vitamin B5, 24.1 times more Vitamin B6, 10.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B2 per 500 calories.
• 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 Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Raw Crookneck And Straightneck Summer Squash contain 2.5 times more Calcium, 2.6 times more Copper, 3.7 times more Iron, 2.3 times more Magnesium, 2.4 times more Manganese, 2.1 times more Phosphorus, 9.8 times more Potassium, 2.8 times more Zinc and 1231.3 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 6.2 times more Fat, 1.4 times more Saturated Fat and 10.5 times more Omega 6 than Crookneck And Straightneck Summer Squash.
• While 500 kcal of Raw Crookneck And Straightneck Summer Squash contain 135.3 times more Omega 3, 5.8 times more Carbohydrate, 18.7 times more Sugars, 5004.3 times more Fructose, 2.9 times more Fiber and 1.5 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Crookneck And Straightneck Summer Squash offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3
• 500 calories of Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6