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

Weight per 500 calories

• Cooked Frozen Summer Squash, Zucchini, Includes Skin: 2941g
• Almonds: 86.4g

Almonds have 34.1 times more energy per unit of mass than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin, which is very high in comparison to other foods. Cooked Frozen Summer Squash, Zucchini, Includes Skin having very low energy density.

Which food has more nutrients per 500 calories - Cooked Frozen Summer Squash, Zucchini, Includes Skin or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.94% 3.82g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	62.5% 1g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	3.63% 0.62g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	68.6% 49.7g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	101% 38.2g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	60.4% 34g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Almonds	Recommended Dietary Allowance
Vitamin A	29.4% 265μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.18mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.4mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.32mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	59% 235μg	9.5% 38μg	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	121% 109mg	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	23.5% 3.53mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 124μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Almonds	Recommended Dietary Allowance
Calcium	50% 500mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	99% 0.89mg	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	176% 14mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	91% 382mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	105% 735mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	168% 5706mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	3.92% 59mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	53.5% 5.9mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	75.3% 2786g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have more Vitamin A, 6.8 times more Vitamin B1, 3.6 times more Vitamin B3, 19.2 times more Vitamin B5, 11.2 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 6.3 times more Vitamin E than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin and Almonds have similar amounts of Vitamin B2 per 500 kcal.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 2.2 times more Calcium, 1.6 times more Copper, 4.4 times more Iron, 1.6 times more Magnesium, 3.6 times more Manganese, 1.8 times more Phosphorus, 9 times more Potassium, 1.7 times more Selenium, 2.2 times more Zinc and 731.7 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 386 times more Omega 3, 5.6 times more Carbohydrate, 13.2 times more Sugars, 3.5 times more Fiber and 1.9 times more Protein than Almonds.
• While Almonds contain 11.3 times more Fat, 4.1 times more Saturated Fat and 17.2 times more Omega 6 than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin and Almonds have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.