Comparing Nutrients in 500 calories AlmondsVS Baked Winter Squash

Weight per 500 calories

Almonds

86.4g

Baked Winter Squash

1351g

Almonds have 15.6 times more energy per 100g than Baked Winter Squash. It has very high energy density when compared to other foods. Baked All Varieties Winter Squash having low energy density.

Which food has more nutrients per 500 calories - Almonds or Baked Winter Squash?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Baked Winter Squash

85%

500 kcal ▼

Macro Nutrients

Almondsvs Baked Winter Squash

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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44.5%43g

Fat

4.88%4.73g

43 gvs4.73 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10.3%3.3g

Saturated Fat

3.04%0.97g

3.3 gvs0.97 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.16%0.003g

Omega 3

77.7%1.24g

0.003 gvs1.24 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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62.6%10.6g

Omega 6

4.37%0.74g

10.6 gvs0.74 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14.3%18.6g

Carbohydrate

92%120g

18.6 gvs120 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.2%3.76g

Sugars

61.5%44.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.76 gvs44.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.13%0.095g

Fructose

≤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]

0.095 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.15g

Glucose

0.15 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.4g

Sucrose

3.4 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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28.4%10.8g

Fiber

100%38g

10.8 gvs38 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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32.6%18.3g

Protein

21.5%12g

18.3 gvs12 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Baked Winter Squash

0%0μg

Vitamin A

392%3527μg

RAE, retinol activity equivalents

0 μgvs3527 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14.8%0.18mg

Vitamin B1

18%0.22mg

Thiamine

0.18 mgvs0.22 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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75.6%0.98mg

Vitamin B2

69.6%0.91mg

Riboflavin

0.98 mgvs0.91 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19.5%3.12mg

Vitamin B3

42%6.7mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs6.7 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.13%0.41mg

Vitamin B5

63.2%3.16mg

Pantothenic acid

0.41 mgvs3.16 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.1%0.12mg

Vitamin B6

167%2.18mg

Pyridoxine

0.12 mgvs2.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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164%49.2μg

Vitamin B7

Biotin

49.2 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.5%38μg

Vitamin B9

67.6%270μg

Folates and Folic Acid

38 μgvs270 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

144%130mg

Ascorbic acid

0 mgvs130 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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148%22mg

Vitamin E

11%1.62mg

Tocopherols and Tocotrienols

22 mgvs1.62 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

49.5%59.5μg

Phytomenadione or phylloquinone

0 μgvs59.5 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Baked Winter Squash

23.2%232mg

Calcium

29.7%297mg

232 mgvs297 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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99%0.89mg

Copper

123%1.1mg

0.89 mgvs1.1 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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40%3.2mg

Iron

74.3%5.95mg

3.2 mgvs5.95 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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55.5%233mg

Magnesium

42%176mg

233 mgvs176 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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82%1.9mg

Manganese

110%2.53mg

1.9 mgvs2.53 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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87%39μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

39 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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59.3%415mg

Phosphorus

36.7%257mg

415 mgvs257 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.6%633mg

Potassium

96%3257mg

633 mgvs3257 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.44%3.54μg

Selenium

9.83%5.4μg

3.54 μgvs5.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.058%0.86mg

Sodium

0.9%13.5mg

0.86 mgvs13.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.5%2.7mg

Zinc

27%2.97mg

2.7 mgvs2.97 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.1%3.8g

Water

32.6%1206g

3.8 gvs1206 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Almonds vs Baked Winter Squash:

Almonds have 13.6 times more Vitamin E than Baked All Varieties Winter Squash.
While Baked All Varieties Winter Squash contain more Vitamin A, 2.1 times more Vitamin B3, 7.8 times more Vitamin B5, 18.4 times more Vitamin B6, 7.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
Both Almonds and Baked All Varieties Winter Squash have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
Both Almonds as well as Baked All Varieties Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Baked Winter Squash:

Almonds have 1.3 times more Magnesium and 1.6 times more Phosphorus than Baked All Varieties Winter Squash.
While Baked All Varieties Winter Squash contain 1.3 times more Calcium, 1.9 times more Iron, 1.3 times more Manganese, 5.1 times more Potassium, 1.5 times more Selenium and 316.6 times more Water than Almonds.
Both Almonds and Baked All Varieties Winter Squash have similar amounts of Copper and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Almonds have 9.1 times more Fat, 3.4 times more Saturated Fat, 14.3 times more Omega 6 and 1.5 times more Protein than Baked All Varieties Winter Squash.
While Baked All Varieties Winter Squash contain 479.9 times more Omega 3, 6.4 times more Carbohydrate, 11.9 times more Sugars and 3.5 times more Fiber than Almonds.
Both Almonds and Baked All Varieties Winter Squash have similar amounts of Energy per 500 kcal.
Both Almonds as well as Baked All Varieties Winter Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsBaked Winter SquashVS Blanched AlmondsAlmondsVS Canned Sweet Potato, Syrup Pack, Solids And LiquidsBaked Winter SquashVS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Baked Winter Squash

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Baked Winter Squash?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: