Comparing Nutrients in 1 kilogram Spaghetti Winter SquashVS Almonds

Macros Ratio

Protein Fat Carbs

Spaghetti Winter Squash

15%

78%

Almonds

14%

72%

14%

1 kg ▼

Macro Nutrients

Spaghetti Winter Squashvs Almonds

10.7%310kcal

Energy

200%5790kcal

310 kcalvs5790 kcal

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

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5.88%5.7g

Fat

515%499g

5.7 gvs499 g

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

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3.66%1.17g

Saturated Fat

119%38g

1.17 gvs38 g

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

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93%1.5g

Omega 3

1.88%0.03g

1.5 gvs0.03 g

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

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5.3%0.9g

Omega 6

725%123g

0.9 gvs123 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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53%69g

Carbohydrate

166%216g

69 gvs216 g

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

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38%27.6g

Sugars

60%43.5g

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

27.6 gvs43.5 g

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

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Fructose

1.5%1.1g

≤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]

NA gvs1.1 g

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

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Glucose

%1.7g

NA gvs1.7 g

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

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Sucrose

%39.5g

NA gvs39.5 g

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

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39.5%15g

Fiber

329%125g

15 gvs125 g

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

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11.4%6.4g

Protein

378%212g

6.4 gvs212 g

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

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Vitamins

Spaghetti Winter Squashvs Almonds

6.67%60μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

60 μgvs0 μg

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

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31%0.37mg

Vitamin B1

171%2.05mg

Thiamine

0.37 mgvs2.05 mg

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

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14%0.18mg

Vitamin B2

875%11.4mg

Riboflavin

0.18 mgvs11.4 mg

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

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59.4%9.5mg

Vitamin B3

226%36mg

Niacin, nicotinic acid, niacinamide

9.5 mgvs36 mg

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

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72%3.6mg

Vitamin B5

94%4.7mg

Pantothenic acid

3.6 mgvs4.7 mg

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

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77.7%1mg

Vitamin B6

105%1.37mg

Pyridoxine

1 mgvs1.37 mg

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

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Vitamin B7

1900%570μg

Biotin

NA μgvs570 μg

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

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30%120μg

Vitamin B9

110%440μg

Folates and Folic Acid

120 μgvs440 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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23.3%21mg

Vitamin C

0%0mg

Ascorbic acid

21 mgvs0 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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8.67%1.3mg

Vitamin E

1709%256mg

Tocopherols and Tocotrienols

1.3 mgvs256 mg

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

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7.5%9μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

9 μgvs0 μg

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

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Minerals

Spaghetti Winter Squashvs Almonds

23%230mg

Calcium

269%2690mg

230 mgvs2690 mg

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

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41%0.37mg

Copper

1146%10.3mg

0.37 mgvs10.3 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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38.8%3.1mg

Iron

464%37mg

3.1 mgvs37 mg

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

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28.6%120mg

Magnesium

643%2700mg

120 mgvs2700 mg

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

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54.3%1.25mg

Manganese

947%21.8mg

1.25 mgvs21.8 mg

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

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Molybdenum

1007%453μg

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

NA μgvs453 μg

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

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17%120mg

Phosphorus

687%4810mg

120 mgvs4810 mg

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

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31.8%1080mg

Potassium

216%7330mg

1080 mgvs7330 mg

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

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5.45%3μg

Selenium

74.5%41μg

3 μgvs41 μg

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

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11.3%170mg

Sodium

0.67%10mg

170 mgvs10 mg

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

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17.3%1.9mg

Zinc

284%31mg

1.9 mgvs31 mg

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

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24.8%916g

Water

1.2%44g

916 gvs44 g

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

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Lets compare vitamin content per 1 kilogram of Spaghetti Winter Squash vs Almonds:

Raw Spaghetti Winter Squash has more Vitamin C than Almonds.
While Almonds contain 5.5 times more Vitamin B1, 63.2 times more Vitamin B2, 3.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 3.7 times more Vitamin B9 and 197.2 times more Vitamin E than Raw Spaghetti Winter Squash.
Both Raw Spaghetti Winter Squash as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Spaghetti Winter Squash vs Almonds:

Raw Spaghetti Winter Squash has 17 times more Sodium and 20.8 times more Water than Almonds.
While Almonds contain 11.7 times more Calcium, 27.9 times more Copper, 12 times more Iron, 22.5 times more Magnesium, 17.4 times more Manganese, 40.1 times more Phosphorus, 6.8 times more Potassium, 13.7 times more Selenium and 16.4 times more Zinc than Raw Spaghetti Winter Squash.

Comparison of macro-nutrients per 1 kilogram:

Raw Spaghetti Winter Squash has 49.7 times more Omega 3 than Almonds.
While Almonds contain 18.7 times more Energy, 87.6 times more Fat, 32.5 times more Saturated Fat, 136.9 times more Omega 6, 3.1 times more Carbohydrate, 1.6 times more Sugars, 8.3 times more Fiber and 33 times more Protein than Raw Spaghetti Winter Squash.
Both Raw Spaghetti Winter Squash as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Spaghetti Winter SquashVS Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or BakedAlmondsVS Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or BakedSpaghetti Winter SquashVS Blanched AlmondsAlmondsVS Blanched Almonds

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Comparing Nutrients in 1 kilogram Spaghetti Winter SquashVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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