Comparing Nutrients in 500 calories Brazilnuts VS Cooked Frozen Summer Squash, Zucchini, Includes Skin

Weight per 500 calories

• Brazilnuts: 76g
• Cooked Frozen Summer Squash, Zucchini, Includes Skin: 2941g

Brazilnuts have 38.8 times more energy per 100g than Cooked Frozen Summer Squash, Zucchini, Includes Skin. It has very high energy density when compared to other foods. Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin having very low energy density.

Discover which food has more nutrients per 500 calories - Brazilnuts or Cooked Frozen Summer Squash, Zucchini, Includes Skin?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Brazilnuts	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	3.94% 3.82g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	3.63% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.85% 8.9g	80.5% 105g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	68.6% 49.7g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.77g	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	101% 38.2g	38g per day for Men 19-50 years
Protein	19.4% 11g	60.4% 34g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	29.4% 265μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	90% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	71% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	102% 1.32mg	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	4.17% 16.7μg	59% 235μg	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	0.59% 0.53mg	121% 109mg	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	28.6% 4.3mg	23.5% 3.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	103% 124μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	12% 121mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	154% 1.4mg	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	23% 1.84mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	91% 382mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	294% 6.76mg	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	78.6% 550mg	105% 735mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	168% 5706mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	3.92% 59mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	53.5% 5.9mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	75.3% 2786g	3700g per day for Men 19-50 years

Brazilnuts VS Cooked Frozen Summer Squash, Zucchini, Includes Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Brazilnuts or Cooked Frozen Summer Squash, Zucchini, Includes Skin?

Lets compare vitamin content per 500 calories of Brazilnuts vs Cooked Frozen Summer Squash, Zucchini, Includes Skin:

• 500 calories of Brazilnuts have 1.2 times more Vitamin E than Cooked Frozen Summer Squash, Zucchini, Includes Skin.
• While 500 kcal of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain more Vitamin A, 2.6 times more Vitamin B1, 44.3 times more Vitamin B2, 50.7 times more Vitamin B3, 55.8 times more Vitamin B5, 17.3 times more Vitamin B6, 14.1 times more Vitamin B9, 204.9 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• 500 calories of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Brazilnuts vs Cooked Frozen Summer Squash, Zucchini, Includes Skin:

• 500 calories of Brazilnuts have 247.3 times more Selenium than Cooked Frozen Summer Squash, Zucchini, Includes Skin.
• While 500 kcal of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 4.1 times more Calcium, 7.7 times more Iron, 1.3 times more Magnesium, 7.3 times more Manganese, 1.3 times more Phosphorus, 11.4 times more Potassium, 1.9 times more Zinc and 1073.9 times more Water than Dried Brazilnuts.
• Both Brazilnuts and Cooked Frozen Summer Squash, Zucchini, Includes Skin contain similar levels of Copper per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brazilnuts have 13.3 times more Fat, 15.4 times more Saturated Fat and 29.9 times more Omega 6 than Cooked Frozen Summer Squash, Zucchini, Includes Skin.
• While 500 kcal of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 36.6 times more Omega 3, 11.8 times more Carbohydrate, 28.1 times more Sugars, 6.7 times more Fiber and 3.1 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Cooked Frozen Summer Squash, Zucchini, Includes Skin offer comparable quantities of Energy per 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate
• 500 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin provide inadequate amounts of Omega 6