Comparing Nutrients in 500 calories Zucchini Summer Squash with Skin VS Almonds

Weight per 500 calories

• Zucchini Summer Squash with Skin: 2941g
• Almonds: 86.4g

Almonds have 34.1 times more energy per unit of mass than Raw Zucchini Summer Squash with Skin, which is very high in comparison to other foods. Zucchini Summer Squash with Skin having very low energy density.

Which food has more nutrients per 500 calories - Zucchini Summer Squash with Skin or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Almonds	14%	72%	14%

Macro Nutrients

	Zucchini Summer Squash with Skin	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.7% 9.4g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	7.72% 2.47g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.88g	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	70.4% 91g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	101% 73.5g	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	56% 40.6g	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	% 31.5g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 1.47g	% 3.4g	g per day for Men 19-50 years
Fiber	77.4% 29.4g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	63.6% 35.6g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Almonds	Recommended Dietary Allowance
Vitamin A	32.7% 294μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.32mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	213% 2.76mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	369% 4.8mg	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	176% 706μg	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	585% 526mg	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	105% 126μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Almonds	Recommended Dietary Allowance
Calcium	47% 471mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	136% 11mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	126% 529mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	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	160% 1118mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	226% 7676mg	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	15.7% 235mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	85.6% 9.4mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	75.3% 2788g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Zucchini Summer Squash with Skin vs Almonds:

• Raw Zucchini Summer Squash with Skin has more Vitamin A, 7.5 times more Vitamin B1, 2.8 times more Vitamin B2, 4.2 times more Vitamin B3, 14.8 times more Vitamin B5, 40.5 times more Vitamin B6, 18.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 6.3 times more Vitamin E than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Zucchini Summer Squash with Skin vs Almonds:

• Raw Zucchini Summer Squash with Skin has 2 times more Calcium, 1.8 times more Copper, 3.4 times more Iron, 2.3 times more Magnesium, 2.8 times more Manganese, 2.7 times more Phosphorus, 12.1 times more Potassium, 1.7 times more Selenium, 272.5 times more Sodium, 3.5 times more Zinc and 732.1 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

• Raw Zucchini Summer Squash with Skin has 692.5 times more Omega 3, 4.9 times more Carbohydrate, 19.6 times more Sugars, 427.3 times more Fructose, 2.7 times more Fiber and 1.9 times more Protein than Almonds.
• While Almonds contain 4.6 times more Fat, 1.3 times more Saturated Fat and 12.1 times more Omega 6 than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Almonds have similar amounts of Energy per 500 kcal.
• Both Raw Zucchini Summer Squash with Skin as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.