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Compare Nutrients in 100 grams Winter Squash, Hubbard, BakedVS Almonds

Macros Ratio

ProteinsFatsCarbs

Winter Squash, Hubbard, Baked
17%
9%
74%
Almonds
14%
72%
14%

Vitamins

100 g ▼RDA for Men 19-30 years ▼
Winter Squash, Hubbard, BakedAlmonds
Vitamin A
37%
0%
335 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
5.83%
17.5%
0.07 mg0.21 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
3.85%
87.7%
0.05 mg1.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
3.5%
22.5%
0.56 mg3.6 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
13%
10.8%
0.17 mg0.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
10.6%
0%
9.5 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
1.33%
171%
0.2 mg25.6 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
1.33%
0%
1.6 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
4%
11%
16 μg44 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 g ▼RDA for Men 19-30 years ▼
Winter Squash, Hubbard, BakedAlmonds
Calcium
1.7%
27%
17 mg269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
5.56%
114%
0.05 mg1.03 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
5.88%
46%
0.47 mg3.7 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
5.5%
67.5%
22 mg270 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
7.4%
95%
0.17 mg2.18 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
3.3%
68.7%
23 mg481 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
10.5%
21.6%
358 mg733 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
1.1%
7.45%
0.6 μg4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.53%
0.07%
8 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
1.36%
28%
0.15 mg3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Winter Squash, Hubbard, Baked vs Almonds:
Winter Squash, Hubbard, Baked no Salt has 1.2 times more Vitamin B6 than Almonds. While Almonds contain 3 times more Thiamine, 22.8 times more Vitamin B2, 6.4 times more Vitamin B3, 128 times more Vitamin E and 2.8 times more Folate than Winter Squash, Hubbard, Baked no Salt.

Comparing minerals per 100 grams for Winter Squash, Hubbard, Baked vs Almonds:
Almonds contain 15.8 times more Calcium, 20.6 times more Copper, 7.9 times more Iron, 12.3 times more Magnesium, 12.8 times more Manganese, 20.9 times more Phosphorus, 2 times more Potassium, 6.8 times more Selenium and 20.8 times more Zinc than Winter Squash, Hubbard, Baked no Salt.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
Winter Squash, Hubbard, BakedAlmonds
Energy
1.72%
20%
50 kcal579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
0.64%
51.5%
0.62 g50 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
4.43%
37.5%
2.48 g21 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
8.46%
16.6%
11 g21.6 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
6.76%
6%
4.9 g4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
13%
33%
4.9 g12.5 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.41%
12%
0.13 g3.8 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
10%
0%
0.16 g0 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.59%
70.6%
0.1 g12 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.3%
0.12%
85 g4.4 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Winter Squash, Hubbard, Baked no Salt has 19.3 times more Water than Almonds. While Almonds contain 11.6 times more Energy, 80.6 times more Fat, 8.5 times more Protein, 2 times more Carbohydrate, 2.6 times more Fiber, 29.2 times more Saturated Fat and 120 times more Omega 6 than Winter Squash, Hubbard, Baked no Salt. Both Winter Squash, Hubbard, Baked no Salt and Almonds have similar amounts of Sugars per 100 g.