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Comparing Nutrients in 300 calories PumpkinVS Almonds

Weight per 300 calories

Pumpkin
1154g
Almonds
51.8g

Almonds have 22.3 times more energy per unit of mass than Raw Pumpkin, which is very high in comparison to other foods. Pumpkin having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Pumpkin
13%
3%
84%
Almonds
14%
72%
14%
300 kcal ▼

Macro Nutrients

Pumpkinvs 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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1.2%1.15g
Fat
26.7%26g
1.15 gvs26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.88%0.6g
Saturated Fat
6.16%1.97g
0.6 gvs1.97 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.16%0.035g
Omega 3
0.097%0.002g
0.035 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.14%0.023g
Omega 6
37.6%6.4g
0.023 gvs6.4 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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57.7%75g
Carbohydrate
8.6%11g
75 gvs11 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
44%32g
Sugars
3.1%2.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
32 gvs2.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.079%0.057g
≤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 gvs0.057 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.088g
NA gvs0.088 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.05g
NA gvs2.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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15%5.77g
Fiber
17%6.48g
5.77 gvs6.48 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
20.6%11.5g
Protein
19.6%11g
11.5 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pumpkinvs Almonds
546%4915μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
4915 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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48%0.58mg
Vitamin B1
8.85%0.11mg
Thiamine
0.58 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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98%1.27mg
Vitamin B2
45.4%0.59mg
Riboflavin
1.27 mgvs0.59 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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43.3%6.92mg
Vitamin B3
11.7%1.87mg
Niacin, nicotinic acid, niacinamide
6.92 mgvs1.87 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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68.8%3.44mg
Vitamin B5
4.9%0.24mg
Pantothenic acid
3.44 mgvs0.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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54%0.7mg
Vitamin B6
5.46%0.071mg
Pyridoxine
0.7 mgvs0.071 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
98%29.5μg
Biotin
NA μgvs29.5 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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46%185μg
Vitamin B9
5.7%22.8μg
Folates and Folic Acid
185 μgvs22.8 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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115%104mg
Vitamin C
0%0mg
Ascorbic acid
104 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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81.5%12.2mg
Vitamin E
88.5%13.3mg
Tocopherols and Tocotrienols
12.2 mgvs13.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10.6%12.7μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
12.7 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pumpkinvs Almonds
24.2%242mg
Calcium
14%139mg
242 mgvs139 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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163%1.47mg
Copper
59.4%0.53mg
1.47 mgvs0.53 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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115%9.23mg
Iron
24%1.92mg
9.23 mgvs1.92 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33%138mg
Magnesium
33.3%140mg
138 mgvs140 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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62.7%1.44mg
Manganese
49%1.13mg
1.44 mgvs1.13 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
52%23.5μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs23.5 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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72.5%508mg
Phosphorus
35.6%249mg
508 mgvs249 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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115%3923mg
Potassium
11%380mg
3923 mgvs380 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.3%3.46μg
Selenium
3.86%2.12μg
3.46 μgvs2.12 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.77%11.5mg
Sodium
0.035%0.52mg
11.5 mgvs0.52 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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33.6%3.7mg
Zinc
14.7%1.6mg
3.7 mgvs1.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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28.6%1057g
Water
0.062%2.3g
1057 gvs2.3 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 Pumpkin vs Almonds:
Comparing minerals per 300 calories for Pumpkin vs Almonds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

PumpkinVS Boiled PumpkinAlmondsVS Boiled PumpkinPumpkinVS Blanched AlmondsAlmondsVS Blanched Almonds
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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