Comparing Nutrients in 100 calories Boiled Summer Squash VS Almonds

Weight per 100 calories

• Boiled Summer Squash: 500g
• Almonds: 17.3g

Almonds have 29 times more energy per unit of mass than Boiled and Drained All Varieties Summer Squash, which is very high in comparison to other foods. Boiled Summer Squash having very low energy density.

Which food has more nutrients per 100 calories - Boiled Summer Squash or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash	15%	12%	73%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Summer Squash	Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	8.9% 8.62g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	0.032% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.25g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	2.86% 3.72g	130g per day for Men 19-50 years
Sugars	18% 13g	1.04% 0.75g	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	0.026% 0.019g	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	% 0.029g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	18.4% 7g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	8.13% 4.55g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash	Almonds	Recommended Dietary Allowance
Vitamin A	6.1% 55μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.8% 0.21mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	1.82% 0.024mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33% 9.84μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	1.9% 7.6μg	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	30.6% 27.5mg	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	4.67% 0.7mg	29.5% 4.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.6% 17.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash	Almonds	Recommended Dietary Allowance
Calcium	13.5% 135mg	4.65% 46.5mg	1000mg per day for Men 19-50 years
Copper	57.2% 0.52mg	19.8% 0.18mg	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	22.5% 1.8mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	46.3% 1.07mg	16.4% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	17.4% 7.82μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28% 195mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	3.72% 127mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.012% 0.17mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	12.7% 469g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Summer Squash vs Almonds:

• Boiled and Drained All Varieties Summer Squash have more Vitamin A, 6.2 times more Vitamin B1, 4.1 times more Vitamin B3, 8.4 times more Vitamin B5, 13.7 times more Vitamin B6, 13.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 6.3 times more Vitamin E than Boiled and Drained All Varieties Summer Squash.
• Both Boiled and Drained All Varieties Summer Squash and Almonds have similar amounts of Vitamin B2 per 100 kcal.
• Both Boiled and Drained All Varieties Summer Squash as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Summer Squash vs Almonds:

• Boiled and Drained All Varieties Summer Squash have 2.9 times more Calcium, 2.9 times more Copper, 2.8 times more Iron, 2.6 times more Magnesium, 2.8 times more Manganese, 2.3 times more Phosphorus, 7.6 times more Potassium, 1.4 times more Selenium, 3.6 times more Zinc and 615.1 times more Water than Almonds.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained All Varieties Summer Squash have 791.3 times more Omega 3, 5.8 times more Carbohydrate, 17.2 times more Sugars, 3.2 times more Fiber and 1.2 times more Protein than Almonds.
• While Almonds contain 5.6 times more Fat, 2.1 times more Saturated Fat and 8.7 times more Omega 6 than Boiled and Drained All Varieties Summer Squash.
• Both Boiled and Drained All Varieties Summer Squash and Almonds have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained All Varieties Summer Squash as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.