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Comparing Nutrients in 500 calories PumpkinVS Almonds

Weight per 500 calories

Pumpkin
1923g
Almonds
86.4g

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 500 calories - Pumpkin or Almonds?

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

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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2%1.92g
Fat
44.5%43g
1.92 gvs43 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.13%1g
Saturated Fat
10.3%3.3g
1 gvs3.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.6%0.058g
Omega 3
0.16%0.003g
0.058 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.23%0.038g
Omega 6
62.6%10.6g
0.038 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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96%125g
Carbohydrate
14.3%18.6g
125 gvs18.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
73.2%53g
Sugars
5.2%3.76g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
53 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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25.3%9.6g
Fiber
28.4%10.8g
9.6 gvs10.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
34.3%19.2g
Protein
32.6%18.3g
19.2 gvs18.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

910%8192μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
8192 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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80%0.96mg
Vitamin B1
14.8%0.18mg
Thiamine
0.96 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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163%2.1mg
Vitamin B2
75.6%0.98mg
Riboflavin
2.1 mgvs0.98 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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72%11.5mg
Vitamin B3
19.5%3.12mg
Niacin, nicotinic acid, niacinamide
11.5 mgvs3.12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
115%5.73mg
Vitamin B5
8.13%0.41mg
Pantothenic acid
5.73 mgvs0.41 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
90%1.17mg
Vitamin B6
9.1%0.12mg
Pyridoxine
1.17 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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77%308μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
308 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 .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
192%173mg
Vitamin C
0%0mg
Ascorbic acid
173 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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136%20.4mg
Vitamin E
148%22mg
Tocopherols and Tocotrienols
20.4 mgvs22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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17.6%21μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
21 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

40.4%404mg
Calcium
23.2%232mg
404 mgvs232 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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271%2.44mg
Copper
99%0.89mg
2.44 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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192%15.4mg
Iron
40%3.2mg
15.4 mgvs3.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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55%231mg
Magnesium
55.5%233mg
231 mgvs233 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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105%2.4mg
Manganese
82%1.9mg
2.4 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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121%846mg
Phosphorus
59.3%415mg
846 mgvs415 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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192%6538mg
Potassium
18.6%633mg
6538 mgvs633 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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10.5%5.77μg
Selenium
6.44%3.54μg
5.77 μgvs3.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.3%19.2mg
Sodium
0.058%0.86mg
19.2 mgvs0.86 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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56%6.15mg
Zinc
24.5%2.7mg
6.15 mgvs2.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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47.6%1762g
Water
0.1%3.8g
1762 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 Pumpkin vs Almonds:
Comparing minerals per 500 calories for Pumpkin vs Almonds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: