Comparing Nutrients in 500 calories Frozen Butternut Winter SquashVS Almonds

Weight per 500 calories

Frozen Butternut Winter Squash

877g

Almonds

86.4g

Almonds have 10.2 times more energy per unit of mass than Frozen Butternut Winter Squash, Unprepared, which is very high in comparison to other foods. Frozen Butternut Winter Squash having low energy density.

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

Macros Ratio

Protein Fat Carbs

Frozen Butternut Winter Squash

11%

88%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Frozen Butternut Winter Squashvs Almonds

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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0.9%0.88g

Fat

44.5%43g

0.88 gvs43 g

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

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0.58%0.18g

Saturated Fat

10.3%3.3g

0.18 gvs3.3 g

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

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14.3%0.23g

Omega 3

0.16%0.003g

0.23 gvs0.003 g

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

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0.83%0.14g

Omega 6

62.6%10.6g

0.14 gvs10.6 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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97%126g

Carbohydrate

14.3%18.6g

126 gvs18.6 g

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

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34.2%25g

Sugars

5.2%3.76g

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

25 gvs3.76 g

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

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Fructose

0.13%0.095g

≤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 gvs0.095 g

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

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Glucose

%0.15g

NA gvs0.15 g

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

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Sucrose

%3.4g

NA gvs3.4 g

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

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30%11.4g

Fiber

28.4%10.8g

11.4 gvs10.8 g

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

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27.6%15.4g

Protein

32.6%18.3g

15.4 gvs18.3 g

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

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Vitamins

Frozen Butternut Winter Squashvs Almonds

234%2105μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2105 μgvs0 μg

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

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65.8%0.79mg

Vitamin B1

14.8%0.18mg

Thiamine

0.79 mgvs0.18 mg

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

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40%0.52mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.52 mgvs0.98 mg

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

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40.6%6.5mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

6.5 mgvs3.12 mg

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

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38.8%1.94mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

1.94 mgvs0.41 mg

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

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74.2%0.96mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.96 mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

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

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52.6%211μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

211 μgvs38 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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60.4%54.4mg

Vitamin C

0%0mg

Ascorbic acid

54.4 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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108%16.2mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

16.2 mgvs22 mg

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

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10.2%12.3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

12.3 μgvs0 μg

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

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Minerals

Frozen Butternut Winter Squashvs Almonds

25.4%254mg

Calcium

23.2%232mg

254 mgvs232 mg

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

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49.7%0.45mg

Copper

99%0.89mg

0.45 mgvs0.89 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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96%7.7mg

Iron

40%3.2mg

7.7 mgvs3.2 mg

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

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29.2%123mg

Magnesium

55.5%233mg

123 mgvs233 mg

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

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95%2.18mg

Manganese

82%1.9mg

2.18 mgvs1.9 mg

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

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Molybdenum

87%39μg

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

NA μgvs39 μg

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

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27.6%193mg

Phosphorus

59.3%415mg

193 mgvs415 mg

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

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54.7%1860mg

Potassium

18.6%633mg

1860 mgvs633 mg

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

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11%6.14μg

Selenium

6.44%3.54μg

6.14 μgvs3.54 μg

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

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1.17%17.5mg

Sodium

0.058%0.86mg

17.5 mgvs0.86 mg

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

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13.6%1.5mg

Zinc

24.5%2.7mg

1.5 mgvs2.7 mg

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

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19.6%724g

Water

0.1%3.8g

724 gvs3.8 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 Frozen Butternut Winter Squash vs Almonds:

Frozen Butternut Winter Squash, Unprepared has more Vitamin A, 4.5 times more Vitamin B1, 2.1 times more Vitamin B3, 4.8 times more Vitamin B5, 8.2 times more Vitamin B6, 5.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 1.9 times more Vitamin B2 and 1.4 times more Vitamin E than Frozen Butternut Winter Squash, Unprepared.
Both Frozen Butternut Winter Squash, Unprepared as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Butternut Winter Squash vs Almonds:

Frozen Butternut Winter Squash, Unprepared has 2.4 times more Iron, 2.9 times more Potassium, 1.7 times more Selenium and 190 times more Water than Almonds.
While Almonds contain 2 times more Copper, 1.9 times more Magnesium, 2.2 times more Phosphorus and 1.8 times more Zinc than Frozen Butternut Winter Squash, Unprepared.
Both Frozen Butternut Winter Squash, Unprepared and Almonds have similar amounts of Calcium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Frozen Butternut Winter Squash, Unprepared has 88 times more Omega 3, 6.8 times more Carbohydrate and 6.6 times more Sugars than Almonds.
While Almonds contain 49.2 times more Fat, 17.8 times more Saturated Fat and 75.8 times more Omega 6 than Frozen Butternut Winter Squash, Unprepared.
Both Frozen Butternut Winter Squash, Unprepared and Almonds have similar amounts of Energy, Fiber and Protein per 500 kcal.
Both Frozen Butternut Winter Squash, Unprepared as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen Butternut Winter SquashVS Boiled Frozen Butternut Winter SquashAlmondsVS Boiled Frozen Butternut Winter SquashFrozen Butternut Winter SquashVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Frozen Butternut Winter SquashVS Almonds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: