Comparing Nutrients in 5 ounces White Gourd-flowered VS Roasted Almonds

Macros Ratio

Protein Fat Carbs

White Gourd-flowered

15%

84%

Roasted Almonds

13%

74%

13%

5 oz ▼

Macro Nutrients

White Gourd-flowered vs Roasted Almonds

0.68%20kcal

Energy

29.2%848kcal

20 kcalvs848 kcal

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

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0.029%0.028g

Fat

76.8%74.5g

0.028 gvs74.5 g

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

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0.009%0.003g

Saturated Fat

18%5.8g

0.003 gvs5.8 g

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

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Omega 3

0.89%0.014g

NA gvs0.014 g

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

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0.075%0.013g

Omega 6

108%18.3g

0.013 gvs18.3 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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3.7%4.8g

Carbohydrate

23%29.8g

4.8 gvs29.8 g

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

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Sugars

9.5%6.9g

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

NA gvs6.9 g

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

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Fructose

0.02%0.014g

≤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 gvs0.014 g

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

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Glucose

%0.014g

NA gvs0.014 g

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

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Sucrose

%6.73g

NA gvs6.73 g

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

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1.87%0.71g

Fiber

40.7%15.5g

0.71 gvs15.5 g

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

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1.57%0.88g

Protein

53%29.7g

0.88 gvs29.7 g

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

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Vitamins

White Gourd-flowered vs Roasted Almonds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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3.43%0.041mg

Vitamin B1

9.1%0.11mg

Thiamine

0.041 mgvs0.11 mg

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

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2.4%0.031mg

Vitamin B2

131%1.7mg

Riboflavin

0.031 mgvs1.7 mg

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

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2.83%0.45mg

Vitamin B3

32.2%5.16mg

Niacin, nicotinic acid, niacinamide

0.45 mgvs5.16 mg

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

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4.3%0.22mg

Vitamin B5

9.1%0.46mg

Pantothenic acid

0.22 mgvs0.46 mg

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

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4.36%0.057mg

Vitamin B6

15%0.19mg

Pyridoxine

0.057 mgvs0.19 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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2.13%8.5μg

Vitamin B9

19.5%78μg

Folates and Folic Acid

8.5 μgvs78 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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16%14.3mg

Vitamin C

0%0mg

Ascorbic acid

14.3 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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Vitamin E

226%34mg

Tocopherols and Tocotrienols

NA mgvs34 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

White Gourd-flowered vs Roasted Almonds

3.7%37mg

Calcium

38%380mg

37 mgvs380 mg

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

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4.1%0.037mg

Copper

173%1.56mg

0.037 mgvs1.56 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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3.54%0.28mg

Iron

66%5.3mg

0.28 mgvs5.3 mg

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

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3.7%15.6mg

Magnesium

94%395mg

15.6 mgvs395 mg

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

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4.07%0.094mg

Manganese

138%3.16mg

0.094 mgvs3.16 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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2.63%18.4mg

Phosphorus

95%668mg

18.4 mgvs668 mg

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

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6.25%213mg

Potassium

29.7%1011mg

213 mgvs1011 mg

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

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0.52%0.28μg

Selenium

5.15%2.83μg

0.28 μgvs2.83 μg

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

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0.19%2.83mg

Sodium

0.28%4.25mg

2.83 mgvs4.25 mg

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

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9.02%0.99mg

Zinc

42.7%4.7mg

0.99 mgvs4.7 mg

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

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3.66%135g

Water

0.092%3.4g

135 gvs3.4 g

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

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Lets compare vitamin content per 5 ounces of White Gourd-flowered vs Roasted Almonds:

Raw White Gourd-flowered has more Vitamin C than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.7 times more Vitamin B1, 54.4 times more Vitamin B2, 11.4 times more Vitamin B3, 2.1 times more Vitamin B5, 3.4 times more Vitamin B6 and 9.2 times more Vitamin B9 than Raw White Gourd-flowered .
Both Raw White Gourd-flowered as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for White Gourd-flowered vs Roasted Almonds:

Raw White Gourd-flowered has 39.6 times more Water than Dry Roasted Almonds.
While Dry Roasted Almonds contain 10.3 times more Calcium, 42.3 times more Copper, 18.7 times more Iron, 25.4 times more Magnesium, 33.8 times more Manganese, 36.2 times more Phosphorus, 4.8 times more Potassium, 10 times more Selenium and 4.7 times more Zinc than Raw White Gourd-flowered .

Comparison of macro-nutrients per 5 ounces:

Dry Roasted Almonds contain 42.7 times more Energy, 2627 times more Fat, 2046 times more Saturated Fat, 1438.3 times more Omega 6, 6.2 times more Carbohydrate, 21.8 times more Fiber and 33.8 times more Protein than Raw White Gourd-flowered .
Both Raw White Gourd-flowered as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

White Gourd-flowered VS Boiled White Gourd-flowered Roasted AlmondsVS Boiled White Gourd-flowered White Gourd-flowered VS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

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Comparing Nutrients in 5 ounces White Gourd-flowered VS Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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