Comparing Nutrients in 300 calories AlmondsVS Boiled Pumpkin Leaves

Weight per 300 calories

Almonds

51.8g

Boiled Pumpkin Leaves

1429g

Almonds have 27.6 times more energy per 100g than Boiled Pumpkin Leaves. It has very high energy density when compared to other foods. Boiled and Drained Pumpkin Leaves having very low energy density.

Which food has more nutrients per 300 calories - Almonds or Boiled Pumpkin Leaves?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Boiled Pumpkin Leaves

41%

52%

300 kcal ▼

Macro Nutrients

Almondsvs Boiled Pumpkin Leaves

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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26.7%26g

Fat

3.24%3.14g

26 gvs3.14 g

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

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6.16%1.97g

Saturated Fat

5.1%1.63g

1.97 gvs1.63 g

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

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0.097%0.002g

Omega 3

5.36%0.086g

0.002 gvs0.086 g

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

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37.6%6.4g

Omega 6

0.42%0.071g

6.4 gvs0.071 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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8.6%11g

Carbohydrate

37.3%48.4g

11 gvs48.4 g

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

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3.1%2.25g

Sugars

13.6%9.86g

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

2.25 gvs9.86 g

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

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0.079%0.057g

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]

0.057 gvsNA g

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

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%0.088g

Glucose

0.088 gvsNA g

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

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%2.05g

Sucrose

2.05 gvsNA g

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

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17%6.48g

Fiber

102%38.6g

6.48 gvs38.6 g

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

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19.6%11g

Protein

69.4%39g

11 gvs39 g

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

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Vitamins

Almondsvs Boiled Pumpkin Leaves

0%0μg

Vitamin A

127%1143μg

RAE, retinol activity equivalents

0 μgvs1143 μg

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

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8.85%0.11mg

Vitamin B1

81%0.97mg

Thiamine

0.11 mgvs0.97 mg

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

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45.4%0.59mg

Vitamin B2

149%1.94mg

Riboflavin

0.59 mgvs1.94 mg

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

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11.7%1.87mg

Vitamin B3

76%12mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs12 mg

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

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4.9%0.24mg

Vitamin B5

12%0.6mg

Pantothenic acid

0.24 mgvs0.6 mg

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

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5.46%0.071mg

Vitamin B6

215%2.8mg

Pyridoxine

0.071 mgvs2.8 mg

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

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98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

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

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5.7%22.8μg

Vitamin B9

89.3%357μg

Folates and Folic Acid

22.8 μgvs357 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

16%14.3mg

Ascorbic acid

0 mgvs14.3 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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88.5%13.3mg

Vitamin E

91%13.7mg

Tocopherols and Tocotrienols

13.3 mgvs13.7 mg

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

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0%0μg

Vitamin K

1286%1543μg

Phytomenadione or phylloquinone

0 μgvs1543 μg

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

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Minerals

Almondsvs Boiled Pumpkin Leaves

14%139mg

Calcium

61.4%614mg

139 mgvs614 mg

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

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59.4%0.53mg

Copper

211%1.9mg

0.53 mgvs1.9 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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24%1.92mg

Iron

571%45.7mg

1.92 mgvs45.7 mg

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

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33.3%140mg

Magnesium

129%543mg

140 mgvs543 mg

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

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49%1.13mg

Manganese

220%5.07mg

1.13 mgvs5.07 mg

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

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52%23.5μg

Molybdenum

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

23.5 μgvsNA μg

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

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35.6%249mg

Phosphorus

161%1129mg

249 mgvs1129 mg

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

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11%380mg

Potassium

184%6257mg

380 mgvs6257 mg

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

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3.86%2.12μg

Selenium

23.4%13μg

2.12 μgvs13 μg

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

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0.035%0.52mg

Sodium

7.6%114mg

0.52 mgvs114 mg

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

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14.7%1.6mg

Zinc

26%2.86mg

1.6 mgvs2.86 mg

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

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0.062%2.3g

Water

35.7%1322g

2.3 gvs1322 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 Almonds vs Boiled Pumpkin Leaves:

Boiled and Drained Pumpkin Leaves contain more Vitamin A, 9.1 times more Vitamin B1, 3.3 times more Vitamin B2, 6.5 times more Vitamin B3, 2.5 times more Vitamin B5, 39.4 times more Vitamin B6, 15.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
Both Almonds and Boiled and Drained Pumpkin Leaves have similar amounts of Vitamin E per 300 kcal.
Both Almonds as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Boiled Pumpkin Leaves:

Boiled and Drained Pumpkin Leaves contain 4.4 times more Calcium, 3.6 times more Copper, 23.8 times more Iron, 3.9 times more Magnesium, 4.5 times more Manganese, 4.5 times more Phosphorus, 16.5 times more Potassium, 6.1 times more Selenium, 220.6 times more Sodium, 1.8 times more Zinc and 578.4 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

Almonds have 8.2 times more Fat, 1.2 times more Saturated Fat and 89.4 times more Omega 6 than Boiled and Drained Pumpkin Leaves.
While Boiled and Drained Pumpkin Leaves contain 55.1 times more Omega 3, 4.3 times more Carbohydrate, 4.4 times more Sugars, 6 times more Fiber and 3.5 times more Protein than Almonds.
Both Almonds and Boiled and Drained Pumpkin Leaves have similar amounts of Energy per 300 kcal.
Both Almonds as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsBoiled Pumpkin LeavesVS Blanched AlmondsAlmondsVS PumpkinBoiled Pumpkin LeavesVS Pumpkin

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Boiled Pumpkin Leaves

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Boiled Pumpkin Leaves?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: