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Comparing Nutrients in 500 calories AlmondsVS Boiled White Gourd-flowered

Weight per 500 calories

Almonds
86.4g
Boiled White Gourd-flowered
3333g

Almonds have 38.6 times more energy per 100g than Boiled White Gourd-flowered . It has very high energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Boiled White Gourd-flowered
14%
1%
85%
500 kcal ▼

Macro Nutrients

Almondsvs Boiled White Gourd-flowered
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
0.69%0.67g
43 gvs0.67 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10.3%3.3g
Saturated Fat
0.21%0.067g
3.3 gvs0.067 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.16%0.003g
Omega 3
NA
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
1.76%0.3g
10.6 gvs0.3 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
95%123g
18.6 gvs123 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.2%3.76g
Sugars
NA
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
NA
≤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
NA
0.15 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.4g
Sucrose
NA
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
105%40g
10.8 gvs40 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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32.6%18.3g
Protein
35.7%20g
18.3 gvs20 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Boiled White Gourd-flowered
0%0μg
Vitamin A
NA
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
80.6%0.97mg
Thiamine
0.18 mgvs0.97 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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75.6%0.98mg
Vitamin B2
56.4%0.73mg
Riboflavin
0.98 mgvs0.73 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19.5%3.12mg
Vitamin B3
81.3%13mg
Niacin, nicotinic acid, niacinamide
3.12 mgvs13 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.13%0.41mg
Vitamin B5
96%4.8mg
Pantothenic acid
0.41 mgvs4.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.1%0.12mg
Vitamin B6
97%1.27mg
Pyridoxine
0.12 mgvs1.27 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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164%49.2μg
Vitamin B7
NA
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
33.3%133μg
Folates and Folic Acid
38 μgvs133 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
315%283mg
Ascorbic acid
0 mgvs283 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
NA
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
NA
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
23.2%232mg
Calcium
80%800mg
232 mgvs800 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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99%0.89mg
Copper
96%0.87mg
0.89 mgvs0.87 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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40%3.2mg
Iron
104%8.33mg
3.2 mgvs8.33 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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55.5%233mg
Magnesium
87.3%367mg
233 mgvs367 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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82%1.9mg
Manganese
96%2.2mg
1.9 mgvs2.2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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87%39μg
Molybdenum
NA
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
62%433mg
415 mgvs433 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.6%633mg
Potassium
167%5667mg
633 mgvs5667 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.44%3.54μg
Selenium
12%6.67μg
3.54 μgvs6.67 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.058%0.86mg
Sodium
4.44%66.7mg
0.86 mgvs66.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.5%2.7mg
Zinc
212%23.3mg
2.7 mgvs23.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.1%3.8g
Water
86%3177g
3.8 gvs3177 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 :
Comparing minerals per 500 calories for Almonds vs Boiled White Gourd-flowered :
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsBoiled White Gourd-flowered VS Blanched AlmondsAlmondsVS Dishcloth GourdBoiled White Gourd-flowered VS Dishcloth Gourd
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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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