Comparing Nutrients in 500 calories AlmondsVS Boiled White Gourd-flowered with Salt

Weight per 500 calories

Almonds

86.4g

Boiled White Gourd-flowered with Salt

3846g

Almonds have 44.5 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 500 calories - Almonds or Boiled White Gourd-flowered with Salt?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Boiled White Gourd-flowered with Salt

16%

83%

500 kcal ▼

Macro Nutrients

Almondsvs Boiled White Gourd-flowered with Salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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44.5%43g

Fat

0.79%0.77g

43 gvs0.77 g

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

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10.3%3.3g

Saturated Fat

0.24%0.077g

3.3 gvs0.077 g

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

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0.16%0.003g

Omega 3

0.003 gvsNA g

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

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62.6%10.6g

Omega 6

2.04%0.35g

10.6 gvs0.35 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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14.3%18.6g

Carbohydrate

92%119g

18.6 gvs119 g

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

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5.2%3.76g

Sugars

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

3.76 gvsNA g

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

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0.13%0.095g

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]

0.095 gvsNA g

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

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%0.15g

Glucose

0.15 gvsNA g

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

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%3.4g

Sucrose

3.4 gvsNA g

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

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28.4%10.8g

Fiber

121%46g

10.8 gvs46 g

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

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32.6%18.3g

Protein

41.2%23g

18.3 gvs23 g

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

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Vitamins

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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14.8%0.18mg

Vitamin B1

93%1.1mg

Thiamine

0.18 mgvs1.1 mg

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

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75.6%0.98mg

Vitamin B2

65%0.85mg

Riboflavin

0.98 mgvs0.85 mg

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

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19.5%3.12mg

Vitamin B3

94%15mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs15 mg

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

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8.13%0.41mg

Vitamin B5

111%5.54mg

Pantothenic acid

0.41 mgvs5.54 mg

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

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9.1%0.12mg

Vitamin B6

112%1.46mg

Pyridoxine

0.12 mgvs1.46 mg

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

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164%49.2μg

Vitamin B7

Biotin

49.2 μgvsNA μg

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

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9.5%38μg

Vitamin B9

38.5%154μg

Folates and Folic Acid

38 μgvs154 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

363%327mg

Ascorbic acid

0 mgvs327 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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148%22mg

Vitamin E

Tocopherols and Tocotrienols

22 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

Almondsvs Boiled White Gourd-flowered with Salt

23.2%232mg

Calcium

92%923mg

232 mgvs923 mg

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

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99%0.89mg

Copper

111%1mg

0.89 mgvs1 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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40%3.2mg

Iron

120%9.6mg

3.2 mgvs9.6 mg

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

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55.5%233mg

Magnesium

101%423mg

233 mgvs423 mg

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

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82%1.9mg

Manganese

110%2.54mg

1.9 mgvs2.54 mg

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

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87%39μg

Molybdenum

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

39 μgvsNA μg

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

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59.3%415mg

Phosphorus

71.4%500mg

415 mgvs500 mg

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

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18.6%633mg

Potassium

192%6538mg

633 mgvs6538 mg

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

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6.44%3.54μg

Selenium

14%7.7μg

3.54 μgvs7.7 μg

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

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0.058%0.86mg

Sodium

610%9154mg

0.86 mgvs9154 mg

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

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24.5%2.7mg

Zinc

245%27mg

2.7 mgvs27 mg

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

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0.1%3.8g

Water

99%3666g

3.8 gvs3666 g

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

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Lets compare vitamin content per 500 calories of Almonds vs Boiled White Gourd-flowered with Salt:

Boiled and Drained White Gourd-flowered with Salt contains 6.3 times more Vitamin B1, 4.8 times more Vitamin B3, 13.6 times more Vitamin B5, 12.4 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Almonds.
Both Almonds and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Vitamin B2 per 500 kcal.
Both Almonds as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Boiled White Gourd-flowered with Salt:

Boiled and Drained White Gourd-flowered with Salt contains 4 times more Calcium, 3 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 10.3 times more Potassium, 2.2 times more Selenium, 10600.2 times more Sodium, 10 times more Zinc and 962.7 times more Water than Almonds.
Both Almonds and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Almonds have 56.1 times more Fat, 42.7 times more Saturated Fat and 30.7 times more Omega 6 than Boiled and Drained White Gourd-flowered with Salt.
While Boiled and Drained White Gourd-flowered with Salt contains 6.4 times more Carbohydrate, 4.3 times more Fiber and 1.3 times more Protein than Almonds.
Both Almonds and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Energy per 500 kcal.
Both Almonds as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsBoiled White Gourd-flowered with SaltVS Blanched AlmondsAlmondsVS Boiled Dishcloth Gourd with SaltBoiled White Gourd-flowered with SaltVS Boiled Dishcloth Gourd with Salt

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Boiled White Gourd-flowered with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Boiled White Gourd-flowered with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: