Comparing Nutrients in 5 ounces Blanched Almonds VS Cooked Frozen Crookneck And Straightneck Summer Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cooked Frozen Crookneck And Straightneck Summer Squash with Salt	18%	6%	76%

Macro Nutrients

	Blanched Almonds	Cooked Frozen Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Energy	29% 836kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	4.56% 3.3g	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	0% 0g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	5.22% 2g	38g per day for Men 19-50 years
Protein	54% 30.3g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cooked Frozen Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	2.9% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	10.8% 0.14mg	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	17.4% 69.5μg	4.6% 18.4μg	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	0% 0mg	10.7% 9.64mg	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	224% 33.7mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cooked Frozen Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Calcium	33.5% 335mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	11.5% 0.1mg	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	58% 4.65mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	16.2% 0.37mg	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	97% 682mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	10.5% 359mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cooked Frozen Crookneck And Straightneck Summer Squash with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Cooked Frozen Crookneck And Straightneck Summer Squash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Cooked Frozen Crookneck And Straightneck Summer Squash with Salt:

• 5 ounces of Blanched Almonds have 5.3 times more Vitamin B1, 15.1 times more Vitamin B2, 8 times more Vitamin B3, 3.1 times more Vitamin B5, 3.8 times more Vitamin B9 and 158.3 times more Vitamin E than Cooked Frozen Crookneck And Straightneck Summer Squash with Salt.
• While 5 oz of Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt contain more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Cooked Frozen Crookneck And Straightneck Summer Squash with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Cooked Frozen Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Cooked Frozen Crookneck And Straightneck Summer Squash with Salt:

• 5 ounces of Blanched Almonds have 11.8 times more Calcium, 14.1 times more Copper, 6.3 times more Iron, 9.9 times more Magnesium, 7 times more Manganese, 11.7 times more Phosphorus, 2.6 times more Potassium, 10.7 times more Selenium and 8.7 times more Zinc than Cooked Frozen Crookneck And Straightneck Summer Squash with Salt.
• While 5 oz of Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt contain 12.7 times more Sodium and 20.5 times more Water than Blanched Almonds.
• 5 ounces of Cooked Frozen Crookneck And Straightneck Summer Squash with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 23.6 times more Energy, 262.6 times more Fat, 98.8 times more Saturated Fat, 398.9 times more Omega 6, 3.4 times more Carbohydrate, 2 times more Sugars, 7.1 times more Fiber and 16.7 times more Protein than Cooked Frozen Crookneck And Straightneck Summer Squash with Salt.
• While 5 oz of Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt contain 12.8 times more Omega 3 than Blanched Almonds.
• 5 ounces of Blanched Almonds provide inadequate amounts of Omega 3
• 5 ounces of Cooked Frozen Crookneck And Straightneck Summer Squash with Salt provide inadequate amounts of Energy and Omega 6