Comparing Nutrients in 500 calories Baked Winter Squash VS Almonds

Weight per 500 calories

• Baked Winter Squash: 1351g
• Almonds: 86.4g

Almonds have 15.6 times more energy per unit of mass than Baked All Varieties Winter Squash, which is very high in comparison to other foods. Baked Winter Squash having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Almonds	14%	72%	14%

Macro Nutrients

	Baked Winter Squash	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.88% 4.73g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	77.7% 1.24g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	4.37% 0.74g	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	92% 120g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	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	100% 38g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	21.5% 12g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Almonds	Recommended Dietary Allowance
Vitamin A	392% 3527μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.6% 0.91mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	167% 2.18mg	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	67.6% 270μg	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	144% 130mg	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	11% 1.62mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49.5% 59.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Almonds	Recommended Dietary Allowance
Calcium	29.7% 297mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	74.3% 5.95mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	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	36.7% 257mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	96% 3257mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	9.83% 5.4μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.9% 13.5mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	32.6% 1206g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Baked All Varieties Winter Squash have more Vitamin A, 1.2 times more Vitamin B1, 2.1 times more Vitamin B3, 7.8 times more Vitamin B5, 18.4 times more Vitamin B6, 7.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 13.6 times more Vitamin E than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash and Almonds have similar amounts of Vitamin B2 per 500 kcal.
• Both Baked All Varieties Winter Squash as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Baked All Varieties Winter Squash have 1.3 times more Calcium, 1.2 times more Copper, 1.9 times more Iron, 1.3 times more Manganese, 5.1 times more Potassium, 1.5 times more Selenium and 316.6 times more Water than Almonds.
• While Almonds contain 1.3 times more Magnesium and 1.6 times more Phosphorus than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash and Almonds have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked All Varieties Winter Squash have 479.9 times more Omega 3, 6.4 times more Carbohydrate, 11.9 times more Sugars and 3.5 times more Fiber than Almonds.
• While Almonds contain 9.1 times more Fat, 3.4 times more Saturated Fat, 14.3 times more Omega 6 and 1.5 times more Protein than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash and Almonds have similar amounts of Energy per 500 kcal.
• Both Baked All Varieties Winter Squash as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.