Comparing Nutrients in 500 calories Dried Beechnuts VS Baby Zucchini Squash

Weight per 500 calories

• Dried Beechnuts: 86.8g
• Baby Zucchini Squash: 2381g

Dried Beechnuts have 27.4 times more energy per 100g than Baby Zucchini Squash. It has very high energy density when compared to other foods. Raw Baby Zucchini Squash having very low energy density.

Discover which food has more nutrients per 500 calories - Dried Beechnuts or Baby Zucchini Squash?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Dried Beechnuts	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	9.8% 9.52g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	6.18% 1.98g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	158% 2.52g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	8.82% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	69% 26g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	115% 64.5g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 595μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	105% 16.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	175% 8.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.7% 0.59mg	260% 3.4mg	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	24.5% 98μg	119% 476μg	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	15% 13.5mg	902% 812mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	0.087% 0.87mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	257% 2.3mg	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	26.7% 2.14mg	235% 19mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	187% 786mg	420mg per day for Men 19-50 years
Manganese	50.6% 1.16mg	203% 4.67mg	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	0% 0mg	316% 2214mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	321% 10929mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	2.84% 0.31mg	180% 19.8mg	11mg per day for Men 19-50 years
Water	0.15% 5.73g	59.7% 2208g	3700g per day for Men 19-50 years

Dried Beechnuts VS Baby Zucchini Squash Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Beechnuts or Baby Zucchini Squash?

Lets compare vitamin content per 500 calories of Dried Beechnuts vs Baby Zucchini Squash:

• 500 kcal of Raw Baby Zucchini Squash contain more Vitamin A, 3.8 times more Vitamin B1, 2.7 times more Vitamin B2, 22 times more Vitamin B3, 10.9 times more Vitamin B5, 5.7 times more Vitamin B6, 4.9 times more Vitamin B9 and 60.3 times more Vitamin C than Dried Beechnuts.
• 500 calories of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B3
• Both Dried Beechnuts as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Dried Beechnuts vs Baby Zucchini Squash:

• 500 kcal of Raw Baby Zucchini Squash contain 576 times more Calcium, 4 times more Copper, 8.8 times more Iron, more Magnesium, 4 times more Manganese, more Phosphorus, 12.4 times more Potassium, 63.2 times more Zinc and 385.4 times more Water than Dried Beechnuts.
• 500 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Beechnuts have 4.6 times more Fat, 2.5 times more Saturated Fat and 10.6 times more Omega 6 than Baby Zucchini Squash.
• While 500 kcal of Raw Baby Zucchini Squash contain 1.7 times more Omega 3, 2.5 times more Carbohydrate and 12 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Baby Zucchini Squash offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Beechnuts provide inadequate amounts of Protein
• 500 calories of Baby Zucchini Squash provide inadequate amounts of Omega 6