Comparing Nutrients in 1 kilogram White Gourd-flowered VS Almonds

Macros Ratio

Protein Fat Carbs

White Gourd-flowered

15%

84%

Almonds

14%

72%

14%

1 kg ▼

Macro Nutrients

White Gourd-flowered vs Almonds

4.83%140kcal

Energy

200%5790kcal

140 kcalvs5790 kcal

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

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0.21%0.2g

Fat

515%499g

0.2 gvs499 g

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

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0.063%0.02g

Saturated Fat

119%38g

0.02 gvs38 g

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

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Omega 3

1.88%0.03g

NA gvs0.03 g

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

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0.53%0.09g

Omega 6

725%123g

0.09 gvs123 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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26%34g

Carbohydrate

166%216g

34 gvs216 g

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

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Sugars

60%43.5g

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

NA gvs43.5 g

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

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Fructose

1.5%1.1g

≤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 gvs1.1 g

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

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Glucose

%1.7g

NA gvs1.7 g

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

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Sucrose

%39.5g

NA gvs39.5 g

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

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13%5g

Fiber

329%125g

5 gvs125 g

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

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11%6.2g

Protein

378%212g

6.2 gvs212 g

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

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Vitamins

White Gourd-flowered vs Almonds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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24%0.29mg

Vitamin B1

171%2.05mg

Thiamine

0.29 mgvs2.05 mg

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

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17%0.22mg

Vitamin B2

875%11.4mg

Riboflavin

0.22 mgvs11.4 mg

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

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20%3.2mg

Vitamin B3

226%36mg

Niacin, nicotinic acid, niacinamide

3.2 mgvs36 mg

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

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30.4%1.52mg

Vitamin B5

94%4.7mg

Pantothenic acid

1.52 mgvs4.7 mg

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

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30.8%0.4mg

Vitamin B6

105%1.37mg

Pyridoxine

0.4 mgvs1.37 mg

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

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Vitamin B7

1900%570μg

Biotin

NA μgvs570 μg

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

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15%60μg

Vitamin B9

110%440μg

Folates and Folic Acid

60 μgvs440 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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112%101mg

Vitamin C

0%0mg

Ascorbic acid

101 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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Vitamin E

1709%256mg

Tocopherols and Tocotrienols

NA mgvs256 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

White Gourd-flowered vs Almonds

26%260mg

Calcium

269%2690mg

260 mgvs2690 mg

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

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29%0.26mg

Copper

1146%10.3mg

0.26 mgvs10.3 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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25%2mg

Iron

464%37mg

2 mgvs37 mg

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

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26%110mg

Magnesium

643%2700mg

110 mgvs2700 mg

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

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28.7%0.66mg

Manganese

947%21.8mg

0.66 mgvs21.8 mg

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

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Molybdenum

1007%453μg

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

NA μgvs453 μg

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

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18.6%130mg

Phosphorus

687%4810mg

130 mgvs4810 mg

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

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44%1500mg

Potassium

216%7330mg

1500 mgvs7330 mg

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

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3.64%2μg

Selenium

74.5%41μg

2 μgvs41 μg

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

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1.33%20mg

Sodium

0.67%10mg

20 mgvs10 mg

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

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63.6%7mg

Zinc

284%31mg

7 mgvs31 mg

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

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26%955g

Water

1.2%44g

955 gvs44 g

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

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Lets compare vitamin content per 1 kilogram of White Gourd-flowered vs Almonds:

Raw White Gourd-flowered has more Vitamin C than Almonds.
While Almonds contain 7.1 times more Vitamin B1, 51.7 times more Vitamin B2, 11.3 times more Vitamin B3, 3.1 times more Vitamin B5, 3.4 times more Vitamin B6 and 7.3 times more Vitamin B9 than Raw White Gourd-flowered .
Both Raw White Gourd-flowered as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for White Gourd-flowered vs Almonds:

Raw White Gourd-flowered has 21.7 times more Water than Almonds.
While Almonds contain 10.3 times more Calcium, 39.7 times more Copper, 18.6 times more Iron, 24.5 times more Magnesium, 33 times more Manganese, 37 times more Phosphorus, 4.9 times more Potassium, 20.5 times more Selenium and 4.5 times more Zinc than Raw White Gourd-flowered .

Comparison of macro-nutrients per 1 kilogram:

Almonds contain 41.4 times more Energy, 2496.5 times more Fat, 1901 times more Saturated Fat, 1369.3 times more Omega 6, 6.4 times more Carbohydrate, 25 times more Fiber and 34.1 times more Protein than Raw White Gourd-flowered .
Both Raw White Gourd-flowered as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

White Gourd-flowered VS Boiled White Gourd-flowered AlmondsVS Boiled White Gourd-flowered White Gourd-flowered VS Blanched AlmondsAlmondsVS Blanched Almonds

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Comparing Nutrients in 1 kilogram White Gourd-flowered VS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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