Comparing Nutrients in 500 calories Winter Squash, Hubbard, BakedVS Roasted Almonds

Weight per 500 calories

Winter Squash, Hubbard, Baked

1000g

Roasted Almonds

83.6g

Dry Roasted Almonds have 12 times more energy per unit of mass than Winter Squash, Hubbard, Baked no Salt, which is very high in comparison to other foods. Winter Squash, Hubbard, Baked having low energy density.

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

Macros Ratio

Protein Fat Carbs

Winter Squash, Hubbard, Baked

17%

74%

Roasted Almonds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Winter Squash, Hubbard, Bakedvs Roasted 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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6.4%6.2g

Fat

45.3%44g

6.2 gvs44 g

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

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4%1.28g

Saturated Fat

10.7%3.42g

1.28 gvs3.42 g

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

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101%1.62g

Omega 3

0.52%0.008g

1.62 gvs0.008 g

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

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5.7%0.97g

Omega 6

63.7%11g

0.97 gvs11 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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83%108g

Carbohydrate

13.5%17.6g

108 gvs17.6 g

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

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67.6%49g

Sugars

5.6%4.06g

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

49 gvs4.06 g

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

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Fructose

0.012%0.008g

≤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 gvs0.008 g

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

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Glucose

%0.008g

NA gvs0.008 g

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

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Sucrose

%3.97g

NA gvs3.97 g

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

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129%49g

Fiber

24%9.1g

49 gvs9.1 g

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

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44.3%25g

Protein

31.3%17.5g

25 gvs17.5 g

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

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Vitamins

Winter Squash, Hubbard, Bakedvs Roasted Almonds

372%3350μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3350 μgvs0 μg

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

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61.7%0.74mg

Vitamin B1

5.37%0.064mg

Thiamine

0.74 mgvs0.064 mg

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

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36%0.47mg

Vitamin B2

77%1mg

Riboflavin

0.47 mgvs1 mg

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

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35%5.6mg

Vitamin B3

19%3.04mg

Niacin, nicotinic acid, niacinamide

5.6 mgvs3.04 mg

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

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89.4%4.47mg

Vitamin B5

5.37%0.27mg

Pantothenic acid

4.47 mgvs0.27 mg

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

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132%1.72mg

Vitamin B6

8.75%0.11mg

Pyridoxine

1.72 mgvs0.11 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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40%160μg

Vitamin B9

11.5%46μg

Folates and Folic Acid

160 μgvs46 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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106%95mg

Vitamin C

0%0mg

Ascorbic acid

95 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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13.3%2mg

Vitamin E

133%20mg

Tocopherols and Tocotrienols

2 mgvs20 mg

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

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13.3%16μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

16 μgvs0 μg

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

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Minerals

Winter Squash, Hubbard, Bakedvs Roasted Almonds

17%170mg

Calcium

22.4%224mg

170 mgvs224 mg

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

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50%0.45mg

Copper

102%0.92mg

0.45 mgvs0.92 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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58.8%4.7mg

Iron

39%3.1mg

4.7 mgvs3.1 mg

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

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52.4%220mg

Magnesium

55.5%233mg

220 mgvs233 mg

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

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74%1.7mg

Manganese

81%1.87mg

1.7 mgvs1.87 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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33%230mg

Phosphorus

56.3%394mg

230 mgvs394 mg

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

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105%3580mg

Potassium

17.5%596mg

3580 mgvs596 mg

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

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11%6μg

Selenium

3.04%1.67μg

6 μgvs1.67 μg

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

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5.33%80mg

Sodium

0.17%2.5mg

80 mgvs2.5 mg

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

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13.6%1.5mg

Zinc

25%2.77mg

1.5 mgvs2.77 mg

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

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23%851g

Water

0.054%2g

851 gvs2 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 Winter Squash, Hubbard, Baked vs Roasted Almonds:

Winter Squash, Hubbard, Baked no Salt has more Vitamin A, 11.5 times more Vitamin B1, 1.8 times more Vitamin B3, 16.7 times more Vitamin B5, 15.1 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.1 times more Vitamin B2 and 10 times more Vitamin E than Winter Squash, Hubbard, Baked no Salt.
Both Winter Squash, Hubbard, Baked no Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Winter Squash, Hubbard, Baked no Salt has 1.5 times more Iron, 6 times more Potassium, 3.6 times more Selenium, 31.9 times more Sodium and 422.3 times more Water than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.3 times more Calcium, 2 times more Copper, 1.7 times more Phosphorus and 1.8 times more Zinc than Winter Squash, Hubbard, Baked no Salt.
Both Winter Squash, Hubbard, Baked no Salt and Dry Roasted Almonds have similar amounts of Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Winter Squash, Hubbard, Baked no Salt has 193.8 times more Omega 3, 6.2 times more Carbohydrate, 12.1 times more Sugars, 5.4 times more Fiber and 1.4 times more Protein than Dry Roasted Almonds.
While Dry Roasted Almonds contain 7.1 times more Fat, 2.7 times more Saturated Fat and 11.2 times more Omega 6 than Winter Squash, Hubbard, Baked no Salt.
Both Winter Squash, Hubbard, Baked no Salt and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
Both Winter Squash, Hubbard, Baked no Salt as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Winter Squash, Hubbard, BakedVS Mashed Hubbard Winter SquashRoasted AlmondsVS Mashed Hubbard Winter SquashWinter Squash, Hubbard, BakedVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Winter Squash, Hubbard, BakedVS Roasted Almonds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: