Comparing Nutrients in 5 ounces Blanched Almonds VS Boiled Summer Squash, Zucchini, Includes Skin

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Summer Squash, Zucchini, Includes Skin	25%	17%	58%

Macro Nutrients

	Blanched Almonds	Boiled Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	29% 836kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.48% 0.082g	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	2.93% 3.8g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	3.34% 2.42g	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	3.73% 1.4g	38g per day for Men 19-50 years
Protein	54% 30.3g	2.9% 1.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	8.16% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	8.72% 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	17.4% 69.5μg	9.92% 39.7μg	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	0% 0mg	20.3% 18.3mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	33.5% 335mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	8.2% 0.074mg	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	6.56% 0.52mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	10.7% 0.25mg	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	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	11% 374mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	3.65% 135g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Boiled Summer Squash, Zucchini, Includes Skin:

• Blanched Almonds have 5.5 times more Vitamin B1, 29.6 times more Vitamin B2, 6.9 times more Vitamin B3, 1.4 times more Vitamin B6, 1.8 times more Vitamin B9 and 197.9 times more Vitamin E than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• While Boiled and Drained Summer Squash, Zucchini, Includes Skin contain more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Summer Squash, Zucchini, Includes Skin have similar amounts of Vitamin B5 per 5 oz.
• Both Blanched Almonds as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Boiled Summer Squash, Zucchini, Includes Skin:

• Blanched Almonds have 13.1 times more Calcium, 19.8 times more Copper, 8.9 times more Iron, 14.1 times more Magnesium, 10.6 times more Manganese, 13 times more Phosphorus, 2.5 times more Potassium, 16 times more Selenium, 6.3 times more Sodium and 9 times more Zinc than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• While Boiled and Drained Summer Squash, Zucchini, Includes Skin contain 21.1 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 39.3 times more Energy, 145.9 times more Fat, 54.9 times more Saturated Fat, 213.2 times more Omega 6, 6.9 times more Carbohydrate, 2.7 times more Sugars, 9.9 times more Fiber and 18.8 times more Protein than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• While Boiled and Drained Summer Squash, Zucchini, Includes Skin contain 23.5 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.