Comparing Nutrients in 300 calories Boiled White Gourd-flowered with SaltVS Roasted Almonds

Weight per 300 calories

Boiled White Gourd-flowered with Salt

2308g

Roasted Almonds

50.2g

Dry Roasted Almonds have 46 times more energy per unit of mass than Boiled and Drained White Gourd-flowered with Salt, which is very high in comparison to other foods. Boiled White Gourd-flowered with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled White Gourd-flowered with Salt or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Boiled White Gourd-flowered with Salt

16%

83%

Roasted Almonds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Boiled White Gourd-flowered with Saltvs Roasted Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.48%0.46g

Fat

27%26.4g

0.46 gvs26.4 g

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

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0.14%0.046g

Saturated Fat

6.4%2.05g

0.046 gvs2.05 g

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

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Omega 3

0.31%0.005g

NA gvs0.005 g

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

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1.22%0.21g

Omega 6

38.2%6.5g

0.21 gvs6.5 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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55%71.5g

Carbohydrate

8.1%10.5g

71.5 gvs10.5 g

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

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Sugars

3.36%2.44g

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

NA gvs2.44 g

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

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Fructose

0.007%0.005g

≤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 gvs0.005 g

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

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Glucose

%0.005g

NA gvs0.005 g

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

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Sucrose

%2.4g

NA gvs2.4 g

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

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73%27.7g

Fiber

14.4%5.47g

27.7 gvs5.47 g

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

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24.7%14g

Protein

18.8%10.5g

14 gvs10.5 g

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

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Vitamins

Boiled White Gourd-flowered with Saltvs Roasted 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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55.8%0.67mg

Vitamin B1

3.2%0.039mg

Thiamine

0.67 mgvs0.039 mg

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

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39%0.51mg

Vitamin B2

46%0.6mg

Riboflavin

0.51 mgvs0.6 mg

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

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56.3%9mg

Vitamin B3

11.4%1.82mg

Niacin, nicotinic acid, niacinamide

9 mgvs1.82 mg

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

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66.5%3.32mg

Vitamin B5

3.22%0.16mg

Pantothenic acid

3.32 mgvs0.16 mg

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

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67.5%0.88mg

Vitamin B6

5.25%0.068mg

Pyridoxine

0.88 mgvs0.068 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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23%92μg

Vitamin B9

6.9%27.6μg

Folates and Folic Acid

92 μgvs27.6 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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218%196mg

Vitamin C

0%0mg

Ascorbic acid

196 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

80%12mg

Tocopherols and Tocotrienols

NA mgvs12 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

Boiled White Gourd-flowered with Saltvs Roasted Almonds

55.4%554mg

Calcium

13.4%134mg

554 mgvs134 mg

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

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66.7%0.6mg

Copper

61.3%0.55mg

0.6 mgvs0.55 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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72%5.77mg

Iron

23.4%1.87mg

5.77 mgvs1.87 mg

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

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60.4%254mg

Magnesium

33.3%140mg

254 mgvs140 mg

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

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66.2%1.52mg

Manganese

48.7%1.1mg

1.52 mgvs1.1 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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43%300mg

Phosphorus

33.8%236mg

300 mgvs236 mg

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

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115%3923mg

Potassium

10.5%358mg

3923 mgvs358 mg

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

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8.4%4.6μg

Selenium

1.82%1μg

4.6 μgvs1 μg

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

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366%5492mg

Sodium

0.1%1.5mg

5492 mgvs1.5 mg

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

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147%16mg

Zinc

15%1.66mg

16 mgvs1.66 mg

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

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59.5%2200g

Water

0.033%1.2g

2200 gvs1.2 g

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

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Lets compare vitamin content per 300 calories of Boiled White Gourd-flowered with Salt vs Roasted Almonds:

Boiled and Drained White Gourd-flowered with Salt has 17.3 times more Vitamin B1, 4.9 times more Vitamin B3, 20.6 times more Vitamin B5, 12.9 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
Both Boiled and Drained White Gourd-flowered with Salt and Dry Roasted Almonds have similar amounts of Vitamin B2 per 300 kcal.
Both Boiled and Drained White Gourd-flowered with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled White Gourd-flowered with Salt vs Roasted Almonds:

Boiled and Drained White Gourd-flowered with Salt has 4.1 times more Calcium, 3.1 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 11 times more Potassium, 4.6 times more Selenium, 3649.3 times more Sodium, 9.7 times more Zinc and 1819.4 times more Water than Dry Roasted Almonds.
Both Boiled and Drained White Gourd-flowered with Salt and Dry Roasted Almonds have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained White Gourd-flowered with Salt has 6.8 times more Carbohydrate, 5.1 times more Fiber and 1.3 times more Protein than Dry Roasted Almonds.
While Dry Roasted Almonds contain 57.1 times more Fat, 44.5 times more Saturated Fat and 31.3 times more Omega 6 than Boiled and Drained White Gourd-flowered with Salt.
Both Boiled and Drained White Gourd-flowered with Salt and Dry Roasted Almonds have similar amounts of Energy per 300 kcal.
Both Boiled and Drained White Gourd-flowered with Salt as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled White Gourd-flowered with SaltVS Boiled Dishcloth Gourd with SaltRoasted AlmondsVS Boiled Dishcloth Gourd with SaltBoiled White Gourd-flowered with SaltVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories Boiled White Gourd-flowered with SaltVS Roasted Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled White Gourd-flowered with Salt or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: