Comparing Nutrients in 100 grams Almonds VS Zucchini Summer Squash with Skin

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	Almonds	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	20% 579kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	0.18% 0.03g	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	2.4% 3.1g	130g per day for Men 19-50 years
Sugars	6% 4.35g	3.45% 2.5g	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	0.15% 0.11g	1.9% 1.38g	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	% 0.17g	% 1.07g	g per day for Men 19-50 years
Sucrose	% 3.95g	% 0.05g	g per day for Men 19-50 years
Fiber	33% 12.5g	2.63% 1g	38g per day for Men 19-50 years
Protein	37.8% 21g	2.16% 1.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	3.75% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	7.23% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	4.08% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	6% 24μg	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	20% 18mg	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	171% 25.6mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	27% 269mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	5.9% 0.053mg	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	46.4% 3.7mg	4.63% 0.37mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	7.7% 0.18mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	7.68% 261mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Zucchini Summer Squash with Skin:

• Almonds have 4.6 times more Vitamin B1, 12.1 times more Vitamin B2, 8 times more Vitamin B3, 2.3 times more Vitamin B5, 1.8 times more Vitamin B9 and 213.6 times more Vitamin E than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Raw Zucchini Summer Squash with Skin have similar amounts of Vitamin B6 per 100 g.
• Both Almonds as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Almonds vs Zucchini Summer Squash with Skin:

• Almonds have 16.8 times more Calcium, 19.5 times more Copper, 10 times more Iron, 15 times more Magnesium, 12.3 times more Manganese, 12.7 times more Phosphorus, 2.8 times more Potassium, 20.5 times more Selenium and 9.8 times more Zinc than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 21.5 times more Water than Almonds.

Comparison of macro-nutrients per 100 grams:

• Almonds have 34.1 times more Energy, 156 times more Fat, 45.3 times more Saturated Fat, 410.8 times more Omega 6, 6.9 times more Carbohydrate, 1.7 times more Sugars, 12.5 times more Fiber and 17.5 times more Protein than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 20.3 times more Omega 3 and 12.5 times more Fructose than Almonds.
• Both Almonds as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.