Comparing Nutrients in 7 ounces Baked Butternut Winter SquashVS Oil Roasted Almonds

Macros Ratio

Protein Fat Carbs

Baked Butternut Winter Squash

90%

Oil Roasted Almonds

13%

76%

11%

7 oz ▼

Macro Nutrients

Baked Butternut Winter Squashvs Oil Roasted Almonds

2.74%79.4kcal

Energy

41.5%1205kcal

79.4 kcalvs1205 kcal

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

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0.18%0.18g

Fat

113%109g

0.18 gvs109 g

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

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0.12%0.038g

Saturated Fat

26%8.35g

0.038 gvs8.35 g

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

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2.98%0.048g

Omega 3

0%0g

0.048 gvs0 g

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

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0.16%0.028g

Omega 6

158%27g

0.028 gvs27 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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16%21g

Carbohydrate

27%35g

21 gvs35 g

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

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5.4%3.9g

Sugars

12.5%9.03g

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

3.9 gvs9.03 g

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

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Fructose

0%0g

≤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 g

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

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Glucose

%0.079g

NA gvs0.079 g

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

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Sucrose

%8.7g

NA gvs8.7 g

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

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16.7%6.35g

Fiber

55%21g

6.35 gvs21 g

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

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3.2%1.8g

Protein

75.2%42g

1.8 gvs42 g

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

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Vitamins

Baked Butternut Winter Squashvs Oil Roasted Almonds

123%1107μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1107 μgvs0 μg

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

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12%0.14mg

Vitamin B1

15.2%0.18mg

Thiamine

0.14 mgvs0.18 mg

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

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2.6%0.034mg

Vitamin B2

119%1.55mg

Riboflavin

0.034 mgvs1.55 mg

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

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12%1.92mg

Vitamin B3

45.5%7.27mg

Niacin, nicotinic acid, niacinamide

1.92 mgvs7.27 mg

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

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14.2%0.71mg

Vitamin B5

9.1%0.45mg

Pantothenic acid

0.71 mgvs0.45 mg

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

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19%0.25mg

Vitamin B6

18%0.23mg

Pyridoxine

0.25 mgvs0.23 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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9.43%37.7μg

Vitamin B9

13.4%53.6μg

Folates and Folic Acid

37.7 μgvs53.6 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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33.3%30mg

Vitamin C

0%0mg

Ascorbic acid

30 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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17%2.56mg

Vitamin E

344%51.5mg

Tocopherols and Tocotrienols

2.56 mgvs51.5 mg

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

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1.65%2μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2 μgvs0 μg

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

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Minerals

Baked Butternut Winter Squashvs Oil Roasted Almonds

8.14%81.4mg

Calcium

57.7%577mg

81.4 mgvs577 mg

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

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14.3%0.13mg

Copper

211%1.9mg

0.13 mgvs1.9 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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15%1.2mg

Iron

91%7.3mg

1.2 mgvs7.3 mg

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

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13.7%57.5mg

Magnesium

129%544mg

57.5 mgvs544 mg

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

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15%0.34mg

Manganese

212%4.9mg

0.34 mgvs4.9 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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7.65%53.6mg

Phosphorus

132%925mg

53.6 mgvs925 mg

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

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16.6%564mg

Potassium

40.8%1387mg

564 mgvs1387 mg

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

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1.8%0.99μg

Selenium

14.8%8.14μg

0.99 μgvs8.14 μg

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

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0.53%7.94mg

Sodium

0.13%2mg

7.94 mgvs2 mg

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

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2.35%0.26mg

Zinc

55.4%6.1mg

0.26 mgvs6.1 mg

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

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4.7%174g

Water

0.15%5.56g

174 gvs5.56 g

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

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Lets compare vitamin content per 7 ounces of Baked Butternut Winter Squash vs Oil Roasted Almonds:

Baked Butternut Winter Squash has more Vitamin A, 1.6 times more Vitamin B5 and more Vitamin C than Oil Roasted Almonds.
While Oil Roasted Almonds contain 1.3 times more Vitamin B1, 45.9 times more Vitamin B2, 3.8 times more Vitamin B3, 1.4 times more Vitamin B9 and 20.1 times more Vitamin E than Baked Butternut Winter Squash.
Both Baked Butternut Winter Squash and Oil Roasted Almonds have similar amounts of Vitamin B6 per 7 oz.
Both Baked Butternut Winter Squash as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Baked Butternut Winter Squash vs Oil Roasted Almonds:

Baked Butternut Winter Squash has 31.4 times more Water than Oil Roasted Almonds.
While Oil Roasted Almonds contain 7.1 times more Calcium, 14.7 times more Copper, 6.1 times more Iron, 9.4 times more Magnesium, 14.3 times more Manganese, 17.3 times more Phosphorus, 2.5 times more Potassium, 8.2 times more Selenium and 23.6 times more Zinc than Baked Butternut Winter Squash.

Comparison of macro-nutrients per 7 ounces:

Baked Butternut Winter Squash has more Omega 3 than Oil Roasted Almonds.
While Oil Roasted Almonds contain 15.2 times more Energy, 613 times more Fat, 221.5 times more Saturated Fat, 965.6 times more Omega 6, 1.7 times more Carbohydrate, 2.3 times more Sugars, 3.3 times more Fiber and 23.6 times more Protein than Baked Butternut Winter Squash.
Both Baked Butternut Winter Squash as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Baked Butternut Winter SquashVS Frozen Butternut Winter SquashOil Roasted AlmondsVS Frozen Butternut Winter SquashBaked Butternut Winter SquashVS Almond pasteOil Roasted AlmondsVS Almond paste

Compare Foods

Comparing Nutrients in 7 ounces Baked Butternut Winter SquashVS Oil Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: