Comparing Nutrients in 300 calories Roasted AlmondsVS Boiled White Gourd-flowered with Salt

Weight per 300 calories

Roasted Almonds

50.2g

Boiled White Gourd-flowered with Salt

2308g

Roasted Almonds have 46 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has very high energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Roasted Almonds

13%

74%

13%

Boiled White Gourd-flowered with Salt

16%

83%

300 kcal ▼

Macro Nutrients

Roasted Almondsvs Boiled White Gourd-flowered with Salt

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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27%26.4g

Fat

0.48%0.46g

26.4 gvs0.46 g

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

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6.4%2.05g

Saturated Fat

0.14%0.046g

2.05 gvs0.046 g

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

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0.31%0.005g

Omega 3

0.005 gvsNA g

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

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38.2%6.5g

Omega 6

1.22%0.21g

6.5 gvs0.21 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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8.1%10.5g

Carbohydrate

55%71.5g

10.5 gvs71.5 g

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

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3.36%2.44g

Sugars

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

2.44 gvsNA g

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

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0.007%0.005g

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]

0.005 gvsNA g

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

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%0.005g

Glucose

0.005 gvsNA g

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

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%2.4g

Sucrose

2.4 gvsNA g

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

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14.4%5.47g

Fiber

73%27.7g

5.47 gvs27.7 g

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

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18.8%10.5g

Protein

24.7%14g

10.5 gvs14 g

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

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Vitamins

Roasted Almondsvs Boiled White Gourd-flowered with Salt

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

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3.2%0.039mg

Vitamin B1

55.8%0.67mg

Thiamine

0.039 mgvs0.67 mg

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

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46%0.6mg

Vitamin B2

39%0.51mg

Riboflavin

0.6 mgvs0.51 mg

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

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11.4%1.82mg

Vitamin B3

56.3%9mg

Niacin, nicotinic acid, niacinamide

1.82 mgvs9 mg

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

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3.22%0.16mg

Vitamin B5

66.5%3.32mg

Pantothenic acid

0.16 mgvs3.32 mg

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

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5.25%0.068mg

Vitamin B6

67.5%0.88mg

Pyridoxine

0.068 mgvs0.88 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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6.9%27.6μg

Vitamin B9

23%92μg

Folates and Folic Acid

27.6 μgvs92 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

218%196mg

Ascorbic acid

0 mgvs196 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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80%12mg

Vitamin E

Tocopherols and Tocotrienols

12 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Roasted Almondsvs Boiled White Gourd-flowered with Salt

13.4%134mg

Calcium

55.4%554mg

134 mgvs554 mg

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

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61.3%0.55mg

Copper

66.7%0.6mg

0.55 mgvs0.6 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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23.4%1.87mg

Iron

72%5.77mg

1.87 mgvs5.77 mg

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

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33.3%140mg

Magnesium

60.4%254mg

140 mgvs254 mg

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

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48.7%1.1mg

Manganese

66.2%1.52mg

1.1 mgvs1.52 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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33.8%236mg

Phosphorus

43%300mg

236 mgvs300 mg

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

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10.5%358mg

Potassium

115%3923mg

358 mgvs3923 mg

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

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1.82%1μg

Selenium

8.4%4.6μg

1 μgvs4.6 μg

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

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0.1%1.5mg

Sodium

366%5492mg

1.5 mgvs5492 mg

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

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15%1.66mg

Zinc

147%16mg

1.66 mgvs16 mg

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

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0.033%1.2g

Water

59.5%2200g

1.2 gvs2200 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 Roasted Almonds vs Boiled White Gourd-flowered with Salt:

Boiled and Drained White Gourd-flowered with Salt contains 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 Dry Roasted Almonds and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Vitamin B2 per 300 kcal.
Both Dry Roasted Almonds as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Boiled and Drained White Gourd-flowered with Salt contains 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 Dry Roasted Almonds and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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

Compare more foods per 300 kcal:

Roasted AlmondsVS Oil Roasted AlmondsBoiled White Gourd-flowered with SaltVS Oil Roasted AlmondsRoasted AlmondsVS Boiled Dishcloth Gourd with SaltBoiled White Gourd-flowered with SaltVS Boiled Dishcloth Gourd with Salt

Compare Foods

Comparing Nutrients in 300 calories Roasted AlmondsVS Boiled White Gourd-flowered with Salt

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: