Comparing Nutrients in 300 calories Boiled Waxgourd with SaltVS Almonds

Weight per 300 calories

Boiled Waxgourd with Salt

2727g

Almonds

51.8g

Almonds have 52.6 times more energy per unit of mass than Boiled and Drained Waxgourd with Salt, which is very high in comparison to other foods. Boiled Waxgourd with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Waxgourd with Salt or Almonds?

Macros Ratio

Protein Fat Carbs

Boiled Waxgourd with Salt

12%

14%

74%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Boiled Waxgourd with Saltvs 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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5.62%5.45g

Fat

26.7%26g

5.45 gvs26 g

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

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1.36%0.44g

Saturated Fat

6.16%1.97g

0.44 gvs1.97 g

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

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Omega 3

0.097%0.002g

NA gvs0.002 g

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

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14%2.4g

Omega 6

37.6%6.4g

2.4 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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51.4%67g

Carbohydrate

8.6%11g

67 gvs11 g

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

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44.4%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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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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Glucose

%0.088g

NA gvs0.088 g

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

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Sucrose

%2.05g

NA gvs2.05 g

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

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71.8%27.3g

Fiber

17%6.48g

27.3 gvs6.48 g

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

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19.5%11g

Protein

19.6%11g

11 gvs11 g

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

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Vitamins

Boiled Waxgourd with Saltvs Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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77.3%0.93mg

Vitamin B1

8.85%0.11mg

Thiamine

0.93 mgvs0.11 mg

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

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2.1%0.027mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.027 mgvs0.59 mg

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

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65.5%10.5mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

10.5 mgvs1.87 mg

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

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66%3.3mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

3.3 mgvs0.24 mg

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

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67%0.87mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.87 mgvs0.071 mg

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

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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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27.3%109μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

109 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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318%286mg

Vitamin C

0%0mg

Ascorbic acid

286 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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14.5%2.2mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

2.2 mgvs13.3 mg

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

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63.6%76.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

76.4 μgvs0 μg

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

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Minerals

Boiled Waxgourd with Saltvs Almonds

49%491mg

Calcium

14%139mg

491 mgvs139 mg

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

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66.7%0.6mg

Copper

59.4%0.53mg

0.6 mgvs0.53 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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130%10.4mg

Iron

24%1.92mg

10.4 mgvs1.92 mg

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

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65%273mg

Magnesium

33.3%140mg

273 mgvs140 mg

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

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66.4%1.53mg

Manganese

49%1.13mg

1.53 mgvs1.13 mg

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

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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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66.2%464mg

Phosphorus

35.6%249mg

464 mgvs249 mg

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

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4%136mg

Potassium

11%380mg

136 mgvs380 mg

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

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9.9%5.45μg

Selenium

3.86%2.12μg

5.45 μgvs2.12 μg

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

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624%9355mg

Sodium

0.035%0.52mg

9355 mgvs0.52 mg

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

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146%16mg

Zinc

14.7%1.6mg

16 mgvs1.6 mg

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

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71%2620g

Water

0.062%2.3g

2620 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 Boiled Waxgourd with Salt vs Almonds:

Boiled and Drained Waxgourd with Salt has 8.7 times more Vitamin B1, 5.6 times more Vitamin B3, 13.5 times more Vitamin B5, 12.3 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 21.6 times more Vitamin B2 and 6.1 times more Vitamin E than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Waxgourd with Salt vs Almonds:

Boiled and Drained Waxgourd with Salt has 3.5 times more Calcium, 5.4 times more Iron, 1.9 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus, 2.6 times more Selenium, 18054.3 times more Sodium, 10 times more Zinc and 1146.5 times more Water than Almonds.
While Almonds contain 2.8 times more Potassium than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt and Almonds have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Waxgourd with Salt has 6 times more Carbohydrate, 14.3 times more Sugars and 4.2 times more Fiber than Almonds.
While Almonds contain 4.7 times more Fat, 4.5 times more Saturated Fat and 2.7 times more Omega 6 than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt and Almonds have similar amounts of Energy and Protein per 300 kcal.
Both Boiled and Drained Waxgourd with Salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Waxgourd with SaltVS Boiled Young Winged Bean with SaltAlmondsVS Boiled Young Winged Bean with SaltBoiled Waxgourd with SaltVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Boiled Waxgourd with SaltVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Waxgourd with Salt or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: