Comparing Nutrients in 100 grams Roasted Almonds VS Mashed Hubbard Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Mashed Hubbard Winter Squash	17%	9%	74%

Macro Nutrients

	Roasted Almonds	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Energy	20.6% 598kcal	1.03% 30kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.24% 0.076g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	6.06% 0.097g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	4.97% 6.46g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	4.04% 2.93g	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	0.014% 0.01g	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	% 0.01g	NA	g per day for Men 19-50 years
Sucrose	% 4.75g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	37.4% 21g	2.64% 1.48g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	3.5% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	5.94% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	7.92% 0.1mg	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	13.8% 55μg	2.5% 10μg	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	7.22% 6.5mg	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	159% 24mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	27% 268mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	5.22% 0.047mg	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	46.6% 3.73mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	5.48% 0.13mg	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	67.3% 471mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	2.46% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Almonds vs Mashed Hubbard Winter Squash:

• Dry Roasted Almonds have 1.8 times more Vitamin B1, 42.8 times more Vitamin B2, 10.9 times more Vitamin B3, 1.3 times more Vitamin B6, 5.5 times more Vitamin B9 and 199.2 times more Vitamin E than Boiled and Mashed Hubbard Winter Squash.
• While Boiled and Mashed Hubbard Winter Squash contains more Vitamin A and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Boiled and Mashed Hubbard Winter Squash have similar amounts of Vitamin B5 per 100 g.
• Both Dry Roasted Almonds as well as Boiled and Mashed Hubbard Winter Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Roasted Almonds vs Mashed Hubbard Winter Squash:

• Dry Roasted Almonds have 26.8 times more Calcium, 23.4 times more Copper, 13.3 times more Iron, 21.5 times more Magnesium, 17.7 times more Manganese, 33.6 times more Phosphorus, 3.3 times more Potassium, 6.7 times more Selenium and 33.1 times more Zinc than Boiled and Mashed Hubbard Winter Squash.
• While Boiled and Mashed Hubbard Winter Squash contains 37.8 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Almonds have 19.9 times more Energy, 142 times more Fat, 53.8 times more Saturated Fat, 223.2 times more Omega 6, 3.3 times more Carbohydrate, 1.7 times more Sugars, 3.8 times more Fiber and 14.2 times more Protein than Boiled and Mashed Hubbard Winter Squash.
• While Boiled and Mashed Hubbard Winter Squash contains 9.7 times more Omega 3 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Boiled and Mashed Hubbard Winter Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.