Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Cooked Frozen Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cooked Frozen Crookneck And Straightneck Summer Squash	18%	6%	76%

Macro Nutrients

	Oil Roasted Almonds	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	41.5% 1205kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	8.46% 11g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	6.38% 4.62g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	75.2% 42g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	5.46% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	15% 0.2mg	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	13.4% 53.6μg	6.45% 25.8μg	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	15% 13.5mg	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	344% 51.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	57.7% 577mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	16% 0.14mg	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	91% 7.3mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	22.7% 0.52mg	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	132% 925mg	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	14.8% 502mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cooked Frozen Crookneck And Straightneck Summer Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Cooked Frozen Crookneck And Straightneck Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Cooked Frozen Crookneck And Straightneck Summer Squash:

• 7 ounces of Oil Roasted Almonds have 2.6 times more Vitamin B1, 16.6 times more Vitamin B2, 8.3 times more Vitamin B3, 2.2 times more Vitamin B5, 2.1 times more Vitamin B9 and 173.1 times more Vitamin E than Cooked Frozen Crookneck And Straightneck Summer Squash.
• While 7 oz of Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contain more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cooked Frozen Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Cooked Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Cooked Frozen Crookneck And Straightneck Summer Squash:

• 7 ounces of Oil Roasted Almonds have 14.6 times more Calcium, 13.1 times more Copper, 7.1 times more Iron, 10.1 times more Magnesium, 9.4 times more Manganese, 11.4 times more Phosphorus, 2.8 times more Potassium, 13.7 times more Selenium and 9 times more Zinc than Cooked Frozen Crookneck And Straightneck Summer Squash.
• While 7 oz of Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contain 32.9 times more Water than Oil Roasted Almonds.
• 7 ounces of Cooked Frozen Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 24.3 times more Energy, 275.9 times more Fat, 105.2 times more Saturated Fat, 436.1 times more Omega 6, 3.2 times more Carbohydrate, 2 times more Sugars, 7.5 times more Fiber and 16.6 times more Protein than Cooked Frozen Crookneck And Straightneck Summer Squash.
• While 7 oz of Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contain more Omega 3 than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 7 ounces of Cooked Frozen Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy and Omega 6