Comparing Nutrients in 7 ounces Boiled Frozen Butternut Winter Squash VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Butternut Winter Squash	11%	1%	88%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Boiled Frozen Butternut Winter Squash	Blanched Almonds	Recommended Dietary Allowance
Energy	2.67% 77.4kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	12.7% 9.2g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	NA	51.7% 19.6g	38g per day for Men 19-50 years
Protein	4.36% 2.44g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Butternut Winter Squash	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	37% 331μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	17.6% 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	7.94% 31.8μg	24.3% 97μg	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	7.7% 6.95mg	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	NA	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen Butternut Winter Squash	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	226% 2.04mg	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	14.4% 1.15mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	158% 3.64mg	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	3.97% 27.8mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	7.76% 264mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.24% 8.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Frozen Butternut Winter Squash VS Blanched Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Frozen Butternut Winter Squash versus 7 oz of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Frozen Butternut Winter Squash vs Blanched Almonds:

• 7 ounces of Boiled Frozen Butternut Winter Squash have more Vitamin A and more Vitamin C than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 3.8 times more Vitamin B1, 18.2 times more Vitamin B2, 7.5 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.1 times more Vitamin B9 than Boiled Frozen Butternut Winter Squash no Salt.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Frozen Butternut Winter Squash vs Blanched Almonds:

• 7 ounces of Boiled Frozen Butternut Winter Squash have 19.5 times more Water than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 12.4 times more Calcium, 28.5 times more Copper, 5.7 times more Iron, 29.8 times more Magnesium, 10.6 times more Manganese, 34.4 times more Phosphorus, 5 times more Potassium, 6.4 times more Selenium and 24.8 times more Zinc than Boiled Frozen Butternut Winter Squash no Salt.
• 7 ounces of Boiled Frozen Butternut Winter Squash lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Blanched Almonds contain 15.1 times more Energy, 750.3 times more Fat, 282.4 times more Saturated Fat, 1124.1 times more Omega 6, 1.9 times more Carbohydrate and 17.4 times more Protein than Boiled Frozen Butternut Winter Squash no Salt.
• 7 ounces of Boiled Frozen Butternut Winter Squash provide inadequate amounts of Energy and Omega 6
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Blanched Almonds provide inadequate amounts of Omega 3 in seven ounces.