Comparing Nutrients in 500 calories Butternut Winter Squash VS Roasted Almonds

Weight per 500 calories

• Butternut Winter Squash: 1111g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 13.3 times more energy per unit of mass than Raw Butternut Winter Squash, which is very high in comparison to other foods. Butternut Winter Squash having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Butternut Winter Squash	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	5.6% 4.06g	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	15% 11g	0.012% 0.008g	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	% 11g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 2.44g	% 3.97g	g per day for Men 19-50 years
Fiber	58.5% 22.2g	24% 9.1g	38g per day for Men 19-50 years
Protein	20% 11g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	657% 5911μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.3% 13.3mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.44mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	8.75% 0.11mg	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	75% 300μg	11.5% 46μg	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	259% 233mg	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	107% 16mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Roasted Almonds	Recommended Dietary Allowance
Calcium	53.3% 533mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	102% 0.92mg	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	97% 7.78mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	90% 378mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	98% 2.24mg	81% 1.87mg	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	52.4% 367mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	115% 3911mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	2.96% 44.4mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	26% 960g	0.054% 2g	3700g per day for Men 19-50 years

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

• Raw Butternut Winter Squash has more Vitamin A, 17.3 times more Vitamin B1, 4.4 times more Vitamin B3, 16.6 times more Vitamin B5, 15 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.5 times more Vitamin B2 than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Dry Roasted Almonds have similar amounts of Vitamin E per 500 kcal.
• Both Raw Butternut Winter Squash as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Butternut Winter Squash has 2.4 times more Calcium, 2.5 times more Iron, 1.6 times more Magnesium, 1.2 times more Manganese, 6.6 times more Potassium, 3.3 times more Selenium and 476.5 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Zinc than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Dry Roasted Almonds have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Butternut Winter Squash has 34.6 times more Omega 3, 7.4 times more Carbohydrate, 6 times more Sugars, 1315.6 times more Fructose and 2.4 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 39.5 times more Fat, 14.7 times more Saturated Fat, 60.9 times more Omega 6 and 1.6 times more Protein than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Raw Butternut Winter Squash as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.