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Comparing Nutrients in 1 kilogram PumpkinVS Almonds

Macros Ratio

Protein Fat Carbs

Pumpkin
13%
3%
84%
Almonds
14%
72%
14%
1 kg ▼

Macro Nutrients

8.97%260kcal
Energy
200%5790kcal
260 kcalvs5790 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.03%1g
Fat
515%499g
1 gvs499 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.63%0.52g
Saturated Fat
119%38g
0.52 gvs38 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.88%0.03g
Omega 3
1.88%0.03g
0.03 gvs0.03 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.12%0.02g
Omega 6
725%123g
0.02 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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50%65g
Carbohydrate
166%216g
65 gvs216 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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38%27.6g
Sugars
60%43.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
27.6 gvs43.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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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NA
Glucose
%1.7g
NA gvs1.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
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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18%10g
Protein
378%212g
10 gvs212 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

473%4260μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
4260 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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41.7%0.5mg
Vitamin B1
171%2.05mg
Thiamine
0.5 mgvs2.05 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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84.6%1.1mg
Vitamin B2
875%11.4mg
Riboflavin
1.1 mgvs11.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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37.5%6mg
Vitamin B3
226%36mg
Niacin, nicotinic acid, niacinamide
6 mgvs36 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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59.6%2.98mg
Vitamin B5
94%4.7mg
Pantothenic acid
2.98 mgvs4.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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47%0.61mg
Vitamin B6
105%1.37mg
Pyridoxine
0.61 mgvs1.37 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
1900%570μg
Biotin
NA μgvs570 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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40%160μg
Vitamin B9
110%440μg
Folates and Folic Acid
160 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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100%90mg
Vitamin C
0%0mg
Ascorbic acid
90 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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70.7%10.6mg
Vitamin E
1709%256mg
Tocopherols and Tocotrienols
10.6 mgvs256 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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9.17%11μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
11 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

21%210mg
Calcium
269%2690mg
210 mgvs2690 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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141%1.27mg
Copper
1146%10.3mg
1.27 mgvs10.3 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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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100%8mg
Iron
464%37mg
8 mgvs37 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28.6%120mg
Magnesium
643%2700mg
120 mgvs2700 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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54.3%1.25mg
Manganese
947%21.8mg
1.25 mgvs21.8 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
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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63%440mg
Phosphorus
687%4810mg
440 mgvs4810 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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100%3400mg
Potassium
216%7330mg
3400 mgvs7330 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.45%3μg
Selenium
74.5%41μg
3 μgvs41 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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29%3.2mg
Zinc
284%31mg
3.2 mgvs31 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24.8%916g
Water
1.2%44g
916 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 Pumpkin vs Almonds:
Comparing minerals per 1 kilogram for Pumpkin vs Almonds:
Comparison of macro-nutrients per 1 kilogram:



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