Comparing Nutrients in 5 ounces Pumpkin FlowersVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Pumpkin Flowers

23%

73%

Roasted Almonds

13%

74%

13%

5 oz ▼

Macro Nutrients

Pumpkin Flowersvs Roasted Almonds

0.73%21.3kcal

Energy

29.2%848kcal

21.3 kcalvs848 kcal

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

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0.1%0.099g

Fat

76.8%74.5g

0.099 gvs74.5 g

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

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0.16%0.051g

Saturated Fat

18%5.8g

0.051 gvs5.8 g

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

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0.18%0.003g

Omega 3

0.89%0.014g

0.003 gvs0.014 g

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

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0.017%0.003g

Omega 6

108%18.3g

0.003 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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3.58%4.65g

Carbohydrate

23%29.8g

4.65 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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Fiber

40.7%15.5g

NA gvs15.5 g

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

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2.6%1.46g

Protein

53%29.7g

1.46 gvs29.7 g

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

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Vitamins

Pumpkin Flowersvs Roasted Almonds

15.3%137μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

137 μgvs0 μg

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

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4.96%0.06mg

Vitamin B1

9.1%0.11mg

Thiamine

0.06 mgvs0.11 mg

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

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8.18%0.11mg

Vitamin B2

131%1.7mg

Riboflavin

0.11 mgvs1.7 mg

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

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6.1%0.98mg

Vitamin B3

32.2%5.16mg

Niacin, nicotinic acid, niacinamide

0.98 mgvs5.16 mg

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

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Vitamin B5

9.1%0.46mg

Pantothenic acid

NA mgvs0.46 mg

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

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Vitamin B6

15%0.19mg

Pyridoxine

NA 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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21%83.6μg

Vitamin B9

19.5%78μg

Folates and Folic Acid

83.6 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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44%39.7mg

Vitamin C

0%0mg

Ascorbic acid

39.7 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

Pumpkin Flowersvs Roasted Almonds

5.53%55.3mg

Calcium

38%380mg

55.3 mgvs380 mg

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

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Copper

173%1.56mg

NA 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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12.4%0.99mg

Iron

66%5.3mg

0.99 mgvs5.3 mg

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

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8.1%34mg

Magnesium

94%395mg

34 mgvs395 mg

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

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Manganese

138%3.16mg

NA 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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9.92%69.5mg

Phosphorus

95%668mg

69.5 mgvs668 mg

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

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7.2%245mg

Potassium

29.7%1011mg

245 mgvs1011 mg

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

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1.8%0.99μg

Selenium

5.15%2.83μg

0.99 μgvs2.83 μg

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

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0.47%7.1mg

Sodium

0.28%4.25mg

7.1 mgvs4.25 mg

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

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Zinc

42.7%4.7mg

NA mgvs4.7 mg

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

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3.65%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 Pumpkin Flowers vs Roasted Almonds:

Raw Pumpkin Flowers have more Vitamin A and more Vitamin C than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.8 times more Vitamin B1, 16 times more Vitamin B2 and 5.3 times more Vitamin B3 than Raw Pumpkin Flowers.
Both Raw Pumpkin Flowers and Dry Roasted Almonds have similar amounts of Vitamin B9 per 5 oz.
Both Raw Pumpkin Flowers as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pumpkin Flowers vs Roasted Almonds:

Raw Pumpkin Flowers have 39.5 times more Water than Dry Roasted Almonds.
While Dry Roasted Almonds contain 6.9 times more Calcium, 5.3 times more Iron, 11.6 times more Magnesium, 9.6 times more Phosphorus, 4.1 times more Potassium and 2.9 times more Selenium than Raw Pumpkin Flowers.

Comparison of macro-nutrients per 5 ounces:

Dry Roasted Almonds contain 39.9 times more Energy, 750.6 times more Fat, 113.7 times more Saturated Fat, 6472.5 times more Omega 6, 6.4 times more Carbohydrate and 20.3 times more Protein than Raw Pumpkin Flowers.
Both Raw Pumpkin Flowers as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Pumpkin FlowersVS Boiled Pumpkin FlowersRoasted AlmondsVS Boiled Pumpkin FlowersPumpkin FlowersVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 5 ounces Pumpkin FlowersVS Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: