Comparing Nutrients in 100 grams Canned Summer Squash, Zucchini, Italian Style VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Summer Squash, Zucchini, Italian Style	13%	3%	84%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Summer Squash, Zucchini, Italian Style	Almonds	Recommended Dietary Allowance
Energy	1% 29kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.072% 0.023g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.27% 6.85g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	NA	33% 12.5g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Canned Summer Squash, Zucchini, Italian Style	Almonds	Recommended Dietary Allowance
Vitamin A	3% 27μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	11% 44μg	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	2.56% 2.3mg	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	171% 25.6mg	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

	Canned Summer Squash, Zucchini, Italian Style	Almonds	Recommended Dietary Allowance
Calcium	1.7% 17mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	115% 1.03mg	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	8.5% 0.68mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.14% 29mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	8.06% 274mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	25% 374mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Summer Squash, Zucchini, Italian Style vs Almonds:

• Canned Summer Squash, Zucchini, Italian Style has more Vitamin A and more Vitamin C than Almonds.
• While Almonds contain 4.9 times more Vitamin B1, 28.5 times more Vitamin B2, 6.9 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.5 times more Vitamin B9 than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Almonds have similar amounts of Vitamin B6 per 100 g.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Summer Squash, Zucchini, Italian Style vs Almonds:

• Canned Summer Squash, Zucchini, Italian Style has 374 times more Sodium and 20.5 times more Water than Almonds.
• While Almonds contain 15.8 times more Calcium, 10.5 times more Copper, 5.5 times more Iron, 19.3 times more Magnesium, 9.1 times more Manganese, 16.6 times more Phosphorus, 2.7 times more Potassium, 10.3 times more Selenium and 12 times more Zinc than Canned Summer Squash, Zucchini, Italian Style.

Comparison of macro-nutrients per 100 grams:

• Canned Summer Squash, Zucchini, Italian Style has 9.7 times more Omega 3 than Almonds.
• While Almonds contain 20 times more Energy, 453.9 times more Fat, 165.3 times more Saturated Fat, 724.9 times more Omega 6, 3.1 times more Carbohydrate and 20.5 times more Protein than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.