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Comparing Nutrients in 500 calories Frozen Summer Squash, Zucchini, Includes SkinVS Roasted Almonds

Weight per 500 calories

Frozen Summer Squash, Zucchini, Includes Skin
2941g
Roasted Almonds
83.6g

Dry Roasted Almonds have 35.2 times more energy per unit of mass than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared, which is very high in comparison to other foods. Frozen Summer Squash, Zucchini, Includes Skin having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Frozen Summer Squash, Zucchini, Includes Skin
23%
6%
71%
Roasted Almonds
13%
74%
13%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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3.94%3.82g
Fat
45.3%44g
3.82 gvs44 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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2.5%0.79g
Saturated Fat
10.7%3.42g
0.79 gvs3.42 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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64.3%1.03g
Omega 3
0.52%0.008g
1.03 gvs0.008 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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3.63%0.62g
Omega 6
63.7%11g
0.62 gvs11 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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81%105g
Carbohydrate
13.5%17.6g
105 gvs17.6 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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69.4%50.3g
Sugars
5.6%4.06g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
50.3 gvs4.06 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.012%0.008g
≤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]
NA gvs0.008 g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.008g
NA gvs0.008 g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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NA
Sucrose
%3.97g
NA gvs3.97 g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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101%38.2g
Fiber
24%9.1g
38.2 gvs9.1 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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61%34g
Protein
31.3%17.5g
34 gvs17.5 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

32.7%294μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
294 μgvs0 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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118%1.4mg
Vitamin B1
5.37%0.064mg
Thiamine
1.4 mgvs0.064 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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95%1.24mg
Vitamin B2
77%1mg
Riboflavin
1.24 mgvs1 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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79.6%12.7mg
Vitamin B3
19%3.04mg
Niacin, nicotinic acid, niacinamide
12.7 mgvs3.04 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
175%8.74mg
Vitamin B5
5.37%0.27mg
Pantothenic acid
8.74 mgvs0.27 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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113%1.47mg
Vitamin B6
8.75%0.11mg
Pyridoxine
1.47 mgvs0.11 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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73.5%294μg
Vitamin B9
11.5%46μg
Folates and Folic Acid
294 μgvs46 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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173%156mg
Vitamin C
0%0mg
Ascorbic acid
156 mgvs0 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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23.5%3.53mg
Vitamin E
133%20mg
Tocopherols and Tocotrienols
3.53 mgvs20 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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103%124μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
124 μgvs0 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

53%529mg
Calcium
22.4%224mg
529 mgvs224 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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163%1.47mg
Copper
102%0.92mg
1.47 mgvs0.92 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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188%15mg
Iron
39%3.1mg
15 mgvs3.1 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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91%382mg
Magnesium
55.5%233mg
382 mgvs233 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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312%7.18mg
Manganese
81%1.87mg
7.18 mgvs1.87 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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118%824mg
Phosphorus
56.3%394mg
824 mgvs394 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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189%6412mg
Potassium
17.5%596mg
6412 mgvs596 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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10.7%5.9μg
Selenium
3.04%1.67μg
5.9 μgvs1.67 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Selenium
3.92%59mg
Sodium
0.17%2.5mg
59 mgvs2.5 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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56%6.18mg
Zinc
25%2.77mg
6.18 mgvs2.77 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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75.3%2785g
Water
0.054%2g
2785 gvs2 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Frozen Summer Squash, Zucchini, Includes Skin VS Roasted Almonds Nutrients Per 500 Kcal

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

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

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

Comparison of macro-nutrients per 500 calories:




Compare more foods per 500 kcal: