Comparing Nutrients in 7 ounces Blanched Almonds VS Boiled Crookneck And Straightneck Summer Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Crookneck And Straightneck Summer Squash with Salt	18%	15%	67%

Macro Nutrients

	Blanched Almonds	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Energy	40.4% 1171kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	5.8% 7.52g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	6.8% 4.92g	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	3.6% 2.6g	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	% 0.06g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 0.54g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	76% 42.5g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	12% 0.15mg	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	24.3% 97μg	11.4% 45.6μg	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	25.6% 23mg	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	314% 47mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Calcium	47% 468mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	14.3% 0.13mg	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	81.4% 6.5mg	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	13.5% 0.31mg	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	136% 955mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Boiled Crookneck And Straightneck Summer Squash with Salt:

• Blanched Almonds have 4.4 times more Vitamin B1, 28.4 times more Vitamin B2, 6.9 times more Vitamin B3, 1.5 times more Vitamin B6, 2.1 times more Vitamin B9 and 197.9 times more Vitamin E than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• While Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contains more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have similar amounts of Vitamin B5 per 7 oz.
• Both Blanched Almonds as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Boiled Crookneck And Straightneck Summer Squash with Salt:

• Blanched Almonds have 10.7 times more Calcium, 15.8 times more Copper, 8.9 times more Iron, 16.8 times more Magnesium, 11.7 times more Manganese, 16.6 times more Phosphorus, 3.7 times more Potassium, 16 times more Selenium and 13.5 times more Zinc than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• While Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contains 12.5 times more Sodium and 20.9 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 31.1 times more Energy, 134.7 times more Fat, 61.8 times more Saturated Fat, 252.3 times more Omega 6, 4.9 times more Carbohydrate, 1.9 times more Sugars, 9 times more Fiber and 20.6 times more Protein than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• While Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contains 20.5 times more Omega 3 and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.