Comparing Nutrients in 500 calories Boiled Frozen Butternut Winter Squash VS Almonds

Weight per 500 calories

• Boiled Frozen Butternut Winter Squash: 1282g
• Almonds: 86.4g

Almonds have 14.8 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.

Which food has more nutrients per 500 calories - Boiled Frozen Butternut Winter Squash or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Butternut Winter Squash	11%	1%	88%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Frozen Butternut Winter Squash	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	99% 129g	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	NA	28.4% 10.8g	38g per day for Men 19-50 years
Protein	28% 15.8g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Butternut Winter Squash	Almonds	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	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.5% 1.97mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	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	51.3% 205μg	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	50% 45mg	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

	Boiled Frozen Butternut Winter Squash	Almonds	Recommended Dietary Allowance
Calcium	24.4% 244mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	51.3% 0.46mg	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	93% 7.44mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	27.5% 115mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	25.6% 179mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	50% 1705mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.4μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.6mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	30.4% 1126g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Boiled Frozen Butternut Winter Squash no Salt has more Vitamin A, 3.6 times more Vitamin B1, 1.9 times more Vitamin B3, 4.9 times more Vitamin B5, 7.5 times more Vitamin B6, 5.4 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 2 times more Vitamin B2 than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled Frozen Butternut Winter Squash no Salt has 2.3 times more Iron, 2.7 times more Potassium, 1.8 times more Selenium and 295.6 times more Water than Almonds.
• While Almonds contain 1.9 times more Copper, 2 times more Magnesium, 2.3 times more Phosphorus and 1.8 times more Zinc than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash no Salt and Almonds have similar amounts of Calcium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Frozen Butternut Winter Squash no Salt has 89.1 times more Omega 3 and 6.9 times more Carbohydrate than Almonds.
• While Almonds contain 48 times more Fat, 18.3 times more Saturated Fat and 75.5 times more Omega 6 than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash no Salt and Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.