Comparing Nutrients in 7 ounces Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	0.89% 25.8kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.87g	27% 35g	130g per day for Men 19-50 years
Sugars	3.26% 2.36g	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	55% 21g	38g per day for Men 19-50 years
Protein	2.16% 1.2g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.9% 0.095mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	18% 0.23mg	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	4.96% 20μg	13.4% 53.6μg	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	5.95% 5.36mg	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	1.6% 0.24mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.4% 24mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	211% 1.9mg	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	17.6% 1.4mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	212% 4.9mg	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	5.95% 41.7mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	5.15% 191g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid VS Oil Roasted Almonds per 7 oz

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

Lets compare vitamin content per 7 ounces of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid vs Oil Roasted Almonds:

• 7 ounces of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid have more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 5.8 times more Vitamin B1, 28.9 times more Vitamin B2, 8.8 times more Vitamin B3, 4.8 times more Vitamin B5, 2.8 times more Vitamin B6, 2.7 times more Vitamin B9 and 216.4 times more Vitamin E than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• 7 ounces of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin E
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid vs Oil Roasted Almonds:

• 7 ounces of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid have 34.3 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 24.3 times more Calcium, 11.9 times more Copper, 5.2 times more Iron, 21.1 times more Magnesium, 25.4 times more Manganese, 22.2 times more Phosphorus, 7.3 times more Potassium, 20.5 times more Selenium and 10.6 times more Zinc than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• 7 ounces of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil Roasted Almonds contain 46.7 times more Energy, 788.1 times more Fat, 280.5 times more Saturated Fat, 1229 times more Omega 6, 6 times more Carbohydrate, 3.8 times more Sugars, 7.5 times more Fiber and 34.8 times more Protein than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• 7 ounces of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid provide inadequate amounts of Energy, Omega 6 and Protein
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.