Comparing Nutrients in 7 ounces Blanched AlmondsVS Boiled Pumpkin

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Boiled Pumpkin

12%

85%

7 oz ▼

Macro Nutrients

Blanched Almondsvs Boiled Pumpkin

40.4%1171kcal

Energy

1.37%39.7kcal

1171 kcalvs39.7 kcal

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

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107%104g

Fat

0.14%0.14g

104 gvs0.14 g

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

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24.5%7.84g

Saturated Fat

0.23%0.073g

7.84 gvs0.073 g

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

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0.5%0.008g

Omega 3

0.25%0.004g

0.008 gvs0.004 g

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

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144%24.5g

Omega 6

0.023%0.004g

24.5 gvs0.004 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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28.5%37g

Carbohydrate

7.48%9.72g

37 gvs9.72 g

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

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12.7%9.2g

Sugars

5.7%4.13g

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

9.2 gvs4.13 g

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

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0%0g

Fructose

≤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 gvsNA g

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

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%0.06g

Glucose

0.06 gvsNA g

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

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%8.85g

Sucrose

8.85 gvsNA g

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

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51.7%19.6g

Fiber

5.74%2.2g

19.6 gvs2.2 g

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

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76%42.5g

Protein

2.55%1.43g

42.5 gvs1.43 g

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

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Vitamins

Blanched Almondsvs Boiled Pumpkin

0%0μg

Vitamin A

63.5%572μg

RAE, retinol activity equivalents

0 μgvs572 μg

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

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31.6%0.38mg

Vitamin B1

5.13%0.062mg

Thiamine

0.38 mgvs0.062 mg

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

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109%1.4mg

Vitamin B2

12%0.15mg

Riboflavin

1.4 mgvs0.15 mg

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

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43.4%6.95mg

Vitamin B3

5.12%0.82mg

Niacin, nicotinic acid, niacinamide

6.95 mgvs0.82 mg

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

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12.5%0.62mg

Vitamin B5

7.98%0.4mg

Pantothenic acid

0.62 mgvs0.4 mg

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

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17.6%0.23mg

Vitamin B6

6.7%0.087mg

Pyridoxine

0.23 mgvs0.087 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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24.3%97μg

Vitamin B9

4.47%18μg

Folates and Folic Acid

97 μgvs18 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

10.4%9.33mg

Ascorbic acid

0 mgvs9.33 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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314%47mg

Vitamin E

10.6%1.6mg

Tocopherols and Tocotrienols

47 mgvs1.6 mg

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

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0%0μg

Vitamin K

1.32%1.6μg

Phytomenadione or phylloquinone

0 μgvs1.6 μg

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

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Minerals

Blanched Almondsvs Boiled Pumpkin

47%468mg

Calcium

2.98%29.8mg

468 mgvs29.8 mg

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

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226%2.04mg

Copper

20%0.18mg

2.04 mgvs0.18 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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81.4%6.5mg

Iron

14%1.13mg

6.5 mgvs1.13 mg

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

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127%532mg

Magnesium

4.25%18mg

532 mgvs18 mg

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

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158%3.64mg

Manganese

7.68%0.18mg

3.64 mgvs0.18 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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136%955mg

Phosphorus

8.5%59.5mg

955 mgvs59.5 mg

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

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38.5%1308mg

Potassium

13.4%456mg

1308 mgvs456 mg

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

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11.5%6.35μg

Selenium

0.72%0.4μg

6.35 μgvs0.4 μg

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

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2.5%37.7mg

Sodium

0.13%2mg

37.7 mgvs2 mg

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

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53.6%5.9mg

Zinc

4.15%0.46mg

5.9 mgvs0.46 mg

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

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0.24%8.95g

Water

5.02%186g

8.95 gvs186 g

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

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Lets compare vitamin content per 7 ounces of Blanched Almonds vs Boiled Pumpkin:

Blanched Almonds have 6.2 times more Vitamin B1, 9.1 times more Vitamin B2, 8.5 times more Vitamin B3, 1.6 times more Vitamin B5, 2.6 times more Vitamin B6, 5.4 times more Vitamin B9 and 29.7 times more Vitamin E than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains more Vitamin A and more Vitamin C than Blanched Almonds.
Both Blanched Almonds as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Boiled Pumpkin:

Blanched Almonds have 15.7 times more Calcium, 11.3 times more Copper, 5.8 times more Iron, 29.8 times more Magnesium, 20.6 times more Manganese, 16 times more Phosphorus, 2.9 times more Potassium, 16 times more Selenium, 19 times more Sodium and 12.9 times more Zinc than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains 20.8 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

Blanched Almonds have 29.5 times more Energy, 750.3 times more Fat, 106.8 times more Saturated Fat, 6182.5 times more Omega 6, 3.8 times more Carbohydrate, 2.2 times more Sugars, 9 times more Fiber and 29.7 times more Protein than Boiled and Drained Pumpkin.
Both Blanched Almonds as well as Boiled and Drained Pumpkin have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Blanched AlmondsVS Roasted AlmondsBoiled PumpkinVS Roasted AlmondsBlanched AlmondsVS Canned PumpkinBoiled PumpkinVS Canned Pumpkin

Compare Foods

Comparing Nutrients in 7 ounces Blanched AlmondsVS Boiled Pumpkin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: