Comparing Nutrients in 500 calories Acorn Winter Squash VS Almonds

Weight per 500 calories

• Acorn Winter Squash: 1250g
• Almonds: 86.4g

Almonds have 14.5 times more energy per unit of mass than Raw Acorn Winter Squash, which is very high in comparison to other foods. Acorn Winter Squash having low energy density.

Which food has more nutrients per 500 calories - Acorn Winter Squash or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Acorn Winter Squash	7%	2%	91%
Almonds	14%	72%	14%

Macro Nutrients

	Acorn Winter Squash	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	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	100% 130g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	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	49.3% 18.8g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	18% 10g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	Almonds	Recommended Dietary Allowance
Vitamin A	25% 225μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.7% 8.75mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	148% 1.93mg	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	53% 213μg	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	153% 138mg	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	148% 22mg	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

	Acorn Winter Squash	Almonds	Recommended Dietary Allowance
Calcium	41.3% 413mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	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	109% 8.75mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	64.3% 450mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	128% 4338mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.5mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	29.7% 1097g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Acorn Winter Squash vs Almonds:

• Raw Acorn Winter Squash has more Vitamin A, 9.9 times more Vitamin B1, 2.8 times more Vitamin B3, 12.3 times more Vitamin B5, 16.3 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 7.9 times more Vitamin B2 than Raw Acorn Winter Squash.
• Both Raw Acorn Winter Squash as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Acorn Winter Squash vs Almonds:

• Raw Acorn Winter Squash has 1.8 times more Calcium, 2.7 times more Iron, 1.7 times more Magnesium, 6.9 times more Potassium, 1.8 times more Selenium and 288.1 times more Water than Almonds.
• While Almonds contain 1.7 times more Zinc than Raw Acorn Winter Squash.
• Both Raw Acorn Winter Squash and Almonds have similar amounts of Copper, Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Acorn Winter Squash has 125.5 times more Omega 3, 7 times more Carbohydrate and 1.7 times more Fiber than Almonds.
• While Almonds contain 34.5 times more Fat, 12.5 times more Saturated Fat, 53.2 times more Omega 6 and 1.8 times more Protein than Raw Acorn Winter Squash.
• Both Raw Acorn Winter Squash and Almonds have similar amounts of Energy per 500 kcal.
• Both Raw Acorn Winter Squash as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.