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Comparing Nutrients in 100 calories AlmondsVS Boiled White Gourd-flowered

Weight per 100 calories

Almonds
17.3g
Boiled White Gourd-flowered
667g

Almonds have 38.6 times more energy per 100g than Boiled White Gourd-flowered . It has very high energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

Which food has more nutrients per 100 calories - Almonds or Boiled White Gourd-flowered ?

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Boiled White Gourd-flowered
14%
1%
85%
100 kcal ▼

Macro Nutrients

Almondsvs Boiled White Gourd-flowered
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.9%8.62g
Fat
0.14%0.13g
8.62 gvs0.13 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.05%0.66g
Saturated Fat
0.042%0.013g
0.66 gvs0.013 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.032%0.001g
Omega 3
NA
0.001 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12.5%2.13g
Omega 6
0.35%0.06g
2.13 gvs0.06 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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2.86%3.72g
Carbohydrate
19%24.6g
3.72 gvs24.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.04%0.75g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.75 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.026%0.019g
Fructose
NA
≤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]
0.019 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.029g
Glucose
NA
0.029 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.68g
Sucrose
NA
0.68 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.7%2.16g
Fiber
21%8g
2.16 gvs8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.52%3.65g
Protein
7.14%4g
3.65 gvs4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Boiled White Gourd-flowered
0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.95%0.035mg
Vitamin B1
16%0.19mg
Thiamine
0.035 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15%0.2mg
Vitamin B2
11.3%0.15mg
Riboflavin
0.2 mgvs0.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.9%0.62mg
Vitamin B3
16.3%2.6mg
Niacin, nicotinic acid, niacinamide
0.62 mgvs2.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.63%0.081mg
Vitamin B5
19%0.96mg
Pantothenic acid
0.081 mgvs0.96 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.82%0.024mg
Vitamin B6
19.5%0.25mg
Pyridoxine
0.024 mgvs0.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33%9.84μg
Vitamin B7
NA
Biotin
9.84 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.9%7.6μg
Vitamin B9
6.67%26.7μg
Folates and Folic Acid
7.6 μgvs26.7 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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0%0mg
Vitamin C
63%56.7mg
Ascorbic acid
0 mgvs56.7 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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29.5%4.43mg
Vitamin E
NA
Tocopherols and Tocotrienols
4.43 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Boiled White Gourd-flowered
4.65%46.5mg
Calcium
16%160mg
46.5 mgvs160 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.8%0.18mg
Copper
19.3%0.17mg
0.18 mgvs0.17 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
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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8%0.64mg
Iron
21%1.67mg
0.64 mgvs1.67 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%46.6mg
Magnesium
17.5%73.3mg
46.6 mgvs73.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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16.4%0.38mg
Manganese
19%0.44mg
0.38 mgvs0.44 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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17.4%7.82μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
7.82 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12%83mg
Phosphorus
12.4%86.7mg
83 mgvs86.7 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.72%127mg
Potassium
33.3%1133mg
127 mgvs1133 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.3%0.71μg
Selenium
2.42%1.33μg
0.71 μgvs1.33 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.012%0.17mg
Sodium
0.89%13.3mg
0.17 mgvs13.3 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
4.9%0.54mg
Zinc
42.4%4.67mg
0.54 mgvs4.67 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.021%0.76g
Water
17%635g
0.76 gvs635 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Almonds vs Boiled White Gourd-flowered :
Comparing minerals per 100 calories for Almonds vs Boiled White Gourd-flowered :
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

AlmondsVS Blanched AlmondsBoiled White Gourd-flowered VS Blanched AlmondsAlmondsVS Dishcloth GourdBoiled White Gourd-flowered VS Dishcloth Gourd
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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