Comparing Nutrients in 500 calories Boiled Frozen Butternut Winter Squash VS Almond paste

Weight per 500 calories

• Boiled Frozen Butternut Winter Squash: 1282g
• Almond paste: 109g

Almond paste has 11.7 times more energy per unit of mass than Boiled Frozen Butternut Winter Squash no Salt, which is very high in comparison to other foods. Boiled Frozen Butternut Winter Squash having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Frozen Butternut Winter Squash or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Butternut Winter Squash	11%	1%	88%
Almond paste	8%	52%	40%

Macro Nutrients

	Boiled Frozen Butternut Winter Squash	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	54.6% 39.6g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	13.8% 5.24g	38g per day for Men 19-50 years
Protein	28% 15.8g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Butternut Winter Squash	Almond paste	Recommended Dietary Allowance
Vitamin A	238% 2141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.4% 0.64mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.5% 1.97mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	3.02% 0.039mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51.3% 205μg	20% 79.7μg	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	50% 45mg	0.12% 0.11mg	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	99% 14.8mg	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

	Boiled Frozen Butternut Winter Squash	Almond paste	Recommended Dietary Allowance
Calcium	24.4% 244mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	51.3% 0.46mg	55% 0.5mg	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	93% 7.44mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	27.5% 115mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	40.6% 0.93mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25.6% 179mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	50% 1705mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.4μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.6mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	30.4% 1126g	0.42% 15.4g	3700g per day for Men 19-50 years

Boiled Frozen Butternut Winter Squash VS Almond Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Frozen Butternut Winter Squash or Almond paste?

Lets compare vitamin content per 500 calories of Boiled Frozen Butternut Winter Squash vs Almond paste:

• 500 calories of Boiled Frozen Butternut Winter Squash have more Vitamin A, 7.2 times more Vitamin B1, 3.8 times more Vitamin B3, 16 times more Vitamin B5, 22.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 411 times more Vitamin C than Almond paste.
• Both Boiled Frozen Butternut Winter Squash and Almond paste provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Almond paste have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Frozen Butternut Winter Squash vs Almond paste:

• 500 calories of Boiled Frozen Butternut Winter Squash have 1.3 times more Calcium, 4.3 times more Iron, 2.4 times more Manganese, 5 times more Potassium, 1.4 times more Selenium and 73.2 times more Water than Almond paste.
• While 500 kcal of Almond paste contain 1.6 times more Phosphorus than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash and Almond paste contain similar levels of Copper, Magnesium and Zinc per 500 calories.
• 500 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Frozen Butternut Winter Squash have 2.5 times more Carbohydrate and 1.6 times more Protein than Almond paste.
• While 500 kcal of Almond paste contain 33.7 times more Fat and 43.2 times more Omega 6 than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash and Almond paste offer comparable quantities of Energy and Omega 3 per 500 calories.
• 500 calories of Boiled Frozen Butternut Winter Squash provide inadequate amounts of Omega 6