Comparing Nutrients in 1 kilogram Oil Roasted AlmondsVS Boiled Pumpkin

Macros Ratio

Protein Fat Carbs

Oil Roasted Almonds

13%

76%

11%

Boiled Pumpkin

12%

85%

1 kg ▼

Macro Nutrients

Oil Roasted Almondsvs Boiled Pumpkin

209%6070kcal

Energy

6.9%200kcal

6070 kcalvs200 kcal

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

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569%552g

Fat

0.72%0.7g

552 gvs0.7 g

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

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132%42g

Saturated Fat

1.16%0.37g

42 gvs0.37 g

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

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0%0g

Omega 3

1.25%0.02g

0 gvs0.02 g

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

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795%135g

Omega 6

0.12%0.02g

135 gvs0.02 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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136%177g

Carbohydrate

37.7%49g

177 gvs49 g

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

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62.8%45.5g

Sugars

28.7%21g

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

45.5 gvs21 g

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

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0%0g

Fructose

≤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 gvsNA g

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

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%0.4g

Glucose

0.4 gvsNA g

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

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%43.8g

Sucrose

43.8 gvsNA g

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

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276%105g

Fiber

29%11g

105 gvs11 g

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

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379%212g

Protein

13%7.2g

212 gvs7.2 g

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

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Vitamins

Oil Roasted Almondsvs Boiled Pumpkin

0%0μg

Vitamin A

320%2880μg

RAE, retinol activity equivalents

0 μgvs2880 μg

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

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76.7%0.92mg

Vitamin B1

26%0.31mg

Thiamine

0.92 mgvs0.31 mg

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

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601%7.8mg

Vitamin B2

60%0.78mg

Riboflavin

7.8 mgvs0.78 mg

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

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229%36.7mg

Vitamin B3

26%4.13mg

Niacin, nicotinic acid, niacinamide

36.7 mgvs4.13 mg

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

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46%2.3mg

Vitamin B5

40%2mg

Pantothenic acid

2.3 mgvs2 mg

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

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91%1.18mg

Vitamin B6

34%0.44mg

Pyridoxine

1.18 mgvs0.44 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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67.5%270μg

Vitamin B9

22.5%90μg

Folates and Folic Acid

270 μgvs90 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

52.2%47mg

Ascorbic acid

0 mgvs47 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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1731%260mg

Vitamin E

53.3%8mg

Tocopherols and Tocotrienols

260 mgvs8 mg

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

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0%0μg

Vitamin K

6.67%8μg

Phytomenadione or phylloquinone

0 μgvs8 μg

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

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Minerals

Oil Roasted Almondsvs Boiled Pumpkin

291%2910mg

Calcium

15%150mg

2910 mgvs150 mg

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

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1061%9.55mg

Copper

101%0.91mg

9.55 mgvs0.91 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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460%36.8mg

Iron

71.3%5.7mg

36.8 mgvs5.7 mg

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

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652%2740mg

Magnesium

21.4%90mg

2740 mgvs90 mg

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

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1070%24.6mg

Manganese

38.7%0.89mg

24.6 mgvs0.89 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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666%4660mg

Phosphorus

43%300mg

4660 mgvs300 mg

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

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206%6990mg

Potassium

67.6%2300mg

6990 mgvs2300 mg

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

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74.5%41μg

Selenium

3.64%2μg

41 μgvs2 μg

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

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0.67%10mg

Sodium

0.67%10mg

10 mgvs10 mg

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

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279%30.7mg

Zinc

21%2.3mg

30.7 mgvs2.3 mg

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

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0.76%28g

Water

25.3%937g

28 gvs937 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 Oil Roasted Almonds vs Boiled Pumpkin:

Oil Roasted Almonds have 3 times more Vitamin B1, 10 times more Vitamin B2, 8.9 times more Vitamin B3, 2.7 times more Vitamin B6, 3 times more Vitamin B9 and 32.5 times more Vitamin E than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains more Vitamin A and more Vitamin C than Oil Roasted Almonds.
Both Oil Roasted Almonds and Boiled and Drained Pumpkin have similar amounts of Vitamin B5 per 1 kg.
Both Oil Roasted Almonds as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Boiled Pumpkin:

Oil Roasted Almonds have 19.4 times more Calcium, 10.5 times more Copper, 6.5 times more Iron, 30.4 times more Magnesium, 27.6 times more Manganese, 15.5 times more Phosphorus, 3 times more Potassium, 20.5 times more Selenium and 13.3 times more Zinc than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains 33.5 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

Oil Roasted Almonds have 30.4 times more Energy, 788.1 times more Fat, 113.7 times more Saturated Fat, 6759.5 times more Omega 6, 3.6 times more Carbohydrate, 2.2 times more Sugars, 9.5 times more Fiber and 29.5 times more Protein than Boiled and Drained Pumpkin.
Both Oil Roasted Almonds as well as Boiled and Drained Pumpkin have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Oil Roasted AlmondsVS Almond pasteBoiled PumpkinVS Almond pasteOil Roasted AlmondsVS Canned PumpkinBoiled PumpkinVS Canned Pumpkin

Compare Foods

Comparing Nutrients in 1 kilogram Oil Roasted AlmondsVS Boiled Pumpkin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: