Comparing Nutrients in 1 pound PumpkinVS Oil Roasted Almonds

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Oil Roasted Almonds

13%

76%

11%

1 lb ▼

Macro Nutrients

Pumpkinvs Oil Roasted Almonds

4.07%118kcal

Energy

95%2753kcal

118 kcalvs2753 kcal

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

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0.47%0.45g

Fat

258%250g

0.45 gvs250 g

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

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0.74%0.24g

Saturated Fat

59.6%19g

0.24 gvs19 g

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

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0.85%0.014g

Omega 3

0%0g

0.014 gvs0 g

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

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0.053%0.009g

Omega 6

361%61.3g

0.009 gvs61.3 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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22.7%29.5g

Carbohydrate

61.7%80g

29.5 gvs80 g

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

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17.3%12.5g

Sugars

28.5%20.6g

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

12.5 gvs20.6 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0.18g

NA gvs0.18 g

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

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Sucrose

%20g

NA gvs20 g

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

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5.97%2.27g

Fiber

125%47.6g

2.27 gvs47.6 g

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

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8.1%4.54g

Protein

172%96g

4.54 gvs96 g

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

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Vitamins

Pumpkinvs Oil Roasted Almonds

215%1932μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1932 μgvs0 μg

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

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19%0.23mg

Vitamin B1

34.8%0.42mg

Thiamine

0.23 mgvs0.42 mg

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

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38.4%0.5mg

Vitamin B2

273%3.54mg

Riboflavin

0.5 mgvs3.54 mg

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

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17%2.72mg

Vitamin B3

104%16.6mg

Niacin, nicotinic acid, niacinamide

2.72 mgvs16.6 mg

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

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27%1.35mg

Vitamin B5

20.8%1.04mg

Pantothenic acid

1.35 mgvs1.04 mg

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

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21.3%0.28mg

Vitamin B6

41%0.54mg

Pyridoxine

0.28 mgvs0.54 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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18%72.6μg

Vitamin B9

30.6%122μg

Folates and Folic Acid

72.6 μgvs122 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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45.4%41mg

Vitamin C

0%0mg

Ascorbic acid

41 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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32%4.8mg

Vitamin E

785%118mg

Tocopherols and Tocotrienols

4.8 mgvs118 mg

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

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4.16%5μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

5 μgvs0 μg

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

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Minerals

Pumpkinvs Oil Roasted Almonds

9.53%95mg

Calcium

132%1320mg

95 mgvs1320 mg

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

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64%0.58mg

Copper

481%4.33mg

0.58 mgvs4.33 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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45.4%3.63mg

Iron

209%16.7mg

3.63 mgvs16.7 mg

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

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13%54.4mg

Magnesium

296%1243mg

54.4 mgvs1243 mg

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

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24.7%0.57mg

Manganese

485%11mg

0.57 mgvs11 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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28.5%200mg

Phosphorus

302%2114mg

200 mgvs2114 mg

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

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45.4%1542mg

Potassium

93%3171mg

1542 mgvs3171 mg

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

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2.47%1.36μg

Selenium

34%18.6μg

1.36 μgvs18.6 μg

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

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0.3%4.54mg

Sodium

0.3%4.54mg

4.54 mgvs4.54 mg

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

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13%1.45mg

Zinc

127%14mg

1.45 mgvs14 mg

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

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11.2%415g

Water

0.34%12.7g

415 gvs12.7 g

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

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Lets compare vitamin content per 1 pound of Pumpkin vs Oil Roasted Almonds:

Raw Pumpkin has more Vitamin A, 1.3 times more Vitamin B5 and more Vitamin C than Oil Roasted Almonds.
While Oil Roasted Almonds contain 1.8 times more Vitamin B1, 7.1 times more Vitamin B2, 6.1 times more Vitamin B3, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9 and 24.5 times more Vitamin E than Raw Pumpkin.
Both Raw Pumpkin as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Pumpkin vs Oil Roasted Almonds:

Raw Pumpkin has 32.7 times more Water than Oil Roasted Almonds.
While Oil Roasted Almonds contain 13.9 times more Calcium, 7.5 times more Copper, 4.6 times more Iron, 22.8 times more Magnesium, 19.7 times more Manganese, 10.6 times more Phosphorus, 2.1 times more Potassium, 13.7 times more Selenium and 9.6 times more Zinc than Raw Pumpkin.

Comparison of macro-nutrients per 1 pound:

Oil Roasted Almonds contain 23.3 times more Energy, 551.7 times more Fat, 80.9 times more Saturated Fat, 6759.5 times more Omega 6, 2.7 times more Carbohydrate, 1.6 times more Sugars, 21 times more Fiber and 21.2 times more Protein than Raw Pumpkin.
Both Raw Pumpkin as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

PumpkinVS Boiled PumpkinOil Roasted AlmondsVS Boiled PumpkinPumpkinVS Almond pasteOil Roasted AlmondsVS Almond paste

Compare Foods

Comparing Nutrients in 1 pound PumpkinVS Oil Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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