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

Weight per 500 calories

• Frozen Crookneck And Straightneck Summer Squash: 2500g
• Blanched Almonds: 84.7g

Blanched Almonds have 29.5 times more energy per unit of mass than Frozen Crookneck And Straightneck Summer Squash, Unprepared, which is very high in comparison to other foods. Frozen Crookneck And Straightneck Summer Squash having very low energy density.

Which food has more nutrients per 500 calories - Frozen Crookneck And Straightneck Summer Squash or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crookneck And Straightneck Summer Squash	14%	5%	81%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Frozen Crookneck And Straightneck Summer Squash	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	12% 16g	130g per day for Men 19-50 years
Sugars	NA	5.4% 3.92g	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	0% 0g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	79% 30g	22% 8.4g	38g per day for Men 19-50 years
Protein	37% 20.8g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Crookneck And Straightneck Summer Squash	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	39% 350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	7.5% 0.097mg	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	75% 300μg	10.4% 41.5μg	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	178% 160mg	0% 0mg	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	NA	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crookneck And Straightneck Summer Squash	Blanched Almonds	Recommended Dietary Allowance
Calcium	45% 450mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	236% 2.13mg	97% 0.87mg	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	150% 12mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	137% 575mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	67.6% 1.56mg	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	125% 875mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	154% 5225mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	8.33% 125mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	84% 9.25mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	63.3% 2342g	0.1% 3.82g	3700g per day for Men 19-50 years

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

• Frozen Crookneck And Straightneck Summer Squash, Unprepared has more Vitamin A, 6.2 times more Vitamin B1, 2 times more Vitamin B2, 3.4 times more Vitamin B3, 8.3 times more Vitamin B5, 22.6 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Frozen Crookneck And Straightneck Summer Squash, Unprepared has 2.3 times more Calcium, 2.4 times more Copper, 4.3 times more Iron, 2.5 times more Magnesium, 2.6 times more Manganese, 2.1 times more Phosphorus, 9.4 times more Potassium, 1.8 times more Selenium, 7.8 times more Sodium, 3.7 times more Zinc and 612.6 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 500 calories:

• Frozen Crookneck And Straightneck Summer Squash, Unprepared has 272.9 times more Omega 3, 7.6 times more Carbohydrate and 3.6 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 12.7 times more Fat, 4.6 times more Saturated Fat and 19.1 times more Omega 6 than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared and Blanched Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.