Comparing Nutrients in 5 ounces Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	9%	8%	83%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	1.3% 38.3kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.04% 9.16g	19.3% 25g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	8.9% 6.45g	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% 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	NA	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	5.22% 2g	39% 15g	38g per day for Men 19-50 years
Protein	1.67% 0.94g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.18% 1.15mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	13% 0.17mg	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	2.83% 11.3μg	9.57% 38.3μg	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	5.5% 4.96mg	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	1.13% 0.17mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	150% 1.35mg	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	6.02% 0.48mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	152% 3.5mg	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	NA	94% 661mg	700mg per day for Men 19-50 years
Potassium	4.88% 166mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.54% 131g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt vs Oil Roasted Almonds:

• 5 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt have 1.6 times more Vitamin B5 and more Vitamin C than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.4 times more Vitamin B1, 35.5 times more Vitamin B2, 4.5 times more Vitamin B3, 3.4 times more Vitamin B9 and 216.4 times more Vitamin E than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Oil Roasted Almonds provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin B2 and Vitamin E
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt vs Oil Roasted Almonds:

• 5 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt have 254 times more Sodium and 33 times more Water than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 13.9 times more Calcium, 27.3 times more Copper, 10.8 times more Iron, 24.9 times more Magnesium, 22.6 times more Manganese, 6 times more Potassium, 13.7 times more Selenium and 15.4 times more Zinc than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• 5 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt have more Omega 3 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 22.5 times more Energy, 212.2 times more Fat, 67.9 times more Saturated Fat, 287.6 times more Omega 6, 2.7 times more Carbohydrate, 1.8 times more Sugars, 7.5 times more Fiber and 32.2 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• 5 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3