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Comparing Nutrients in 500 calories Boiled PumpkinVS Almonds

Weight per 500 calories

Boiled Pumpkin
2500g
Almonds
86.4g

Almonds have 29 times more energy per unit of mass than Boiled and Drained Pumpkin, which is very high in comparison to other foods. Boiled Pumpkin having very low energy density.

Which food has more nutrients per 500 calories - Boiled Pumpkin or Almonds?

Macros Ratio

Protein Fat Carbs

Boiled Pumpkin
12%
3%
85%
Almonds
14%
72%
14%
500 kcal ▼

Macro Nutrients

Boiled Pumpkinvs Almonds
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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1.8%1.75g
Fat
44.5%43g
1.75 gvs43 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.9%0.93g
Saturated Fat
10.3%3.3g
0.93 gvs3.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.13%0.05g
Omega 3
0.16%0.003g
0.05 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.29%0.05g
Omega 6
62.6%10.6g
0.05 gvs10.6 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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94%123g
Carbohydrate
14.3%18.6g
123 gvs18.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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71.7%52g
Sugars
5.2%3.76g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
52 gvs3.76 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.13%0.095g
≤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 gvs0.095 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.15g
NA gvs0.15 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.4g
NA gvs3.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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72.4%27.5g
Fiber
28.4%10.8g
27.5 gvs10.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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32%18g
Protein
32.6%18.3g
18 gvs18.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Pumpkinvs Almonds
800%7200μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
7200 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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64.6%0.78mg
Vitamin B1
14.8%0.18mg
Thiamine
0.78 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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150%1.95mg
Vitamin B2
75.6%0.98mg
Riboflavin
1.95 mgvs0.98 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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64.5%10.3mg
Vitamin B3
19.5%3.12mg
Niacin, nicotinic acid, niacinamide
10.3 mgvs3.12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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101%5.03mg
Vitamin B5
8.13%0.41mg
Pantothenic acid
5.03 mgvs0.41 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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84.6%1.1mg
Vitamin B6
9.1%0.12mg
Pyridoxine
1.1 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
164%49.2μg
Biotin
NA μgvs49.2 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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56.3%225μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
225 μgvs38 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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131%118mg
Vitamin C
0%0mg
Ascorbic acid
118 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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133%20mg
Vitamin E
148%22mg
Tocopherols and Tocotrienols
20 mgvs22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16.7%20μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
20 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Pumpkinvs Almonds
37.5%375mg
Calcium
23.2%232mg
375 mgvs232 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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253%2.28mg
Copper
99%0.89mg
2.28 mgvs0.89 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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178%14.3mg
Iron
40%3.2mg
14.3 mgvs3.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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53.6%225mg
Magnesium
55.5%233mg
225 mgvs233 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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97%2.23mg
Manganese
82%1.9mg
2.23 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
87%39μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs39 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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107%750mg
Phosphorus
59.3%415mg
750 mgvs415 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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169%5750mg
Potassium
18.6%633mg
5750 mgvs633 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.1%5μg
Selenium
6.44%3.54μg
5 μgvs3.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.67%25mg
Sodium
0.058%0.86mg
25 mgvs0.86 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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52.3%5.75mg
Zinc
24.5%2.7mg
5.75 mgvs2.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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63.3%2342g
Water
0.1%3.8g
2342 gvs3.8 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 Boiled Pumpkin vs Almonds:
Comparing minerals per 500 calories for Boiled Pumpkin vs Almonds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Boiled PumpkinVS Canned PumpkinAlmondsVS Canned PumpkinBoiled PumpkinVS 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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