Comparing Nutrients in 100 calories Boiled White Gourd-flowered VS Roasted Almonds

Weight per 100 calories

Boiled White Gourd-flowered

667g

Roasted Almonds

16.7g

Dry Roasted Almonds have 39.9 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is very high in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

Which food has more nutrients per 100 calories - Boiled White Gourd-flowered or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Boiled White Gourd-flowered

14%

85%

Roasted Almonds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Boiled White Gourd-flowered vs Roasted Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.14%0.13g

Fat

9.06%8.8g

0.13 gvs8.8 g

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

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0.042%0.013g

Saturated Fat

2.14%0.68g

0.013 gvs0.68 g

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

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Omega 3

0.1%0.002g

NA gvs0.002 g

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

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0.35%0.06g

Omega 6

12.7%2.16g

0.06 gvs2.16 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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19%24.6g

Carbohydrate

2.7%3.5g

24.6 gvs3.5 g

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

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Sugars

1.12%0.81g

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

NA gvs0.81 g

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

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Fructose

0.002%0.002g

≤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 gvs0.002 g

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

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Glucose

%0.002g

NA gvs0.002 g

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

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Sucrose

%0.79g

NA gvs0.79 g

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

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21%8g

Fiber

4.8%1.82g

8 gvs1.82 g

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

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7.14%4g

Protein

6.26%3.5g

4 gvs3.5 g

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

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Vitamins

Boiled 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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16%0.19mg

Vitamin B1

1.07%0.013mg

Thiamine

0.19 mgvs0.013 mg

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

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11.3%0.15mg

Vitamin B2

15.4%0.2mg

Riboflavin

0.15 mgvs0.2 mg

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

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16.3%2.6mg

Vitamin B3

3.8%0.61mg

Niacin, nicotinic acid, niacinamide

2.6 mgvs0.61 mg

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

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19%0.96mg

Vitamin B5

1.07%0.054mg

Pantothenic acid

0.96 mgvs0.054 mg

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

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19.5%0.25mg

Vitamin B6

1.75%0.023mg

Pyridoxine

0.25 mgvs0.023 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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6.67%26.7μg

Vitamin B9

2.3%9.2μg

Folates and Folic Acid

26.7 μgvs9.2 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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63%56.7mg

Vitamin C

0%0mg

Ascorbic acid

56.7 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

26.6%4mg

Tocopherols and Tocotrienols

NA mgvs4 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

Boiled White Gourd-flowered vs Roasted Almonds

16%160mg

Calcium

4.5%45mg

160 mgvs45 mg

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

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19.3%0.17mg

Copper

20.4%0.18mg

0.17 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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21%1.67mg

Iron

7.8%0.62mg

1.67 mgvs0.62 mg

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

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17.5%73.3mg

Magnesium

11%46.7mg

73.3 mgvs46.7 mg

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

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19%0.44mg

Manganese

16.2%0.37mg

0.44 mgvs0.37 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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12.4%86.7mg

Phosphorus

11.3%78.8mg

86.7 mgvs78.8 mg

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

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33.3%1133mg

Potassium

3.5%119mg

1133 mgvs119 mg

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

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2.42%1.33μg

Selenium

0.61%0.33μg

1.33 μgvs0.33 μg

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

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0.89%13.3mg

Sodium

0.033%0.5mg

13.3 mgvs0.5 mg

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

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42.4%4.67mg

Zinc

5.03%0.55mg

4.67 mgvs0.55 mg

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

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17%635g

Water

0.011%0.4g

635 gvs0.4 g

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

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Lets compare vitamin content per 100 calories of Boiled White Gourd-flowered vs Roasted Almonds:

Boiled and Drained White Gourd-flowered has 15 times more Vitamin B1, 4.3 times more Vitamin B3, 17.9 times more Vitamin B5, 11.1 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.4 times more Vitamin B2 than Boiled and Drained White Gourd-flowered .
Both Boiled and Drained White Gourd-flowered as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled White Gourd-flowered vs Roasted Almonds:

Boiled and Drained White Gourd-flowered has 3.6 times more Calcium, 2.7 times more Iron, 1.6 times more Magnesium, 9.5 times more Potassium, 4 times more Selenium, 8.4 times more Zinc and 1576.8 times more Water than Dry Roasted Almonds.
Both Boiled and Drained White Gourd-flowered and Dry Roasted Almonds have similar amounts of Copper, Manganese and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained White Gourd-flowered has 7 times more Carbohydrate and 4.4 times more Fiber than Dry Roasted Almonds.
While Dry Roasted Almonds contain 65.9 times more Fat, 51.3 times more Saturated Fat and 36.1 times more Omega 6 than Boiled and Drained White Gourd-flowered .
Both Boiled and Drained White Gourd-flowered and Dry Roasted Almonds have similar amounts of Energy and Protein per 100 kcal.
Both Boiled and Drained White Gourd-flowered as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled White Gourd-flowered VS Dishcloth GourdRoasted AlmondsVS Dishcloth GourdBoiled White Gourd-flowered VS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 100 calories Boiled White Gourd-flowered VS Roasted Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled White Gourd-flowered or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: