Comparing Nutrients in 5 ounces Summer Squash VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Summer Squash	Brazilnuts	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.65% 4.75g	13% 16.6g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	1.86% 1.35g	0% 0g	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	% 1.06g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.043g	% 3.3g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	28% 10.6g	38g per day for Men 19-50 years
Protein	3.06% 1.7g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Brazilnuts	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	11% 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	10.3% 41μg	7.8% 31μg	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	26.8% 24mg	1.1% 0.99mg	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	1.13% 0.17mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Brazilnuts	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	8.03% 0.072mg	275% 2.47mg	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	6.2% 0.5mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	75.4% 1.73mg	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	7.7% 54mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Summer Squash VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Summer Squash versus 5 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Summer Squash vs Brazilnuts:

• 5 ounces of Summer Squash have 4.1 times more Vitamin B2, 1.7 times more Vitamin B3, 2.2 times more Vitamin B6, 1.3 times more Vitamin B9, 24.3 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 12.9 times more Vitamin B1 and 47.1 times more Vitamin E than Raw All Varieties Summer Squash.
• Both Summer Squash and Brazilnuts provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Summer Squash have insufficient amounts of Vitamin E
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Raw All Varieties Summer Squash as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Summer Squash vs Brazilnuts:

• 5 ounces of Summer Squash have 27.7 times more Water than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 10.7 times more Calcium, 34.2 times more Copper, 6.9 times more Iron, 22.1 times more Magnesium, 7 times more Manganese, 19.1 times more Phosphorus, 2.5 times more Potassium, 9585 times more Selenium and 14 times more Zinc than Raw All Varieties Summer Squash.
• 5 ounces of Summer Squash lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Summer Squash have 1.6 times more Omega 3 than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 41.2 times more Energy, 372.8 times more Fat, 366.7 times more Saturated Fat, 738.3 times more Omega 6, 3.5 times more Carbohydrate, 6.8 times more Fiber and 11.8 times more Protein than Raw All Varieties Summer Squash.
• Both Summer Squash and Brazilnuts offer comparable quantities of Sugars per five ounces.
• 5 ounces of Summer Squash provide inadequate amounts of Energy and Omega 6