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

Weight per 100 calories

• Roasted Almonds: 16.7g
• Boiled White Gourd-flowered with Salt: 769g

Roasted Almonds have 46 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has very high energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Roasted Almonds	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	0.16% 0.15g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	0.048% 0.015g	32g per day for Men 19-50 years
Omega 3	0.1% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.5g	18.3% 24g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.002% 0.002g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.002g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	4.8% 1.82g	24.3% 9.23g	38g per day for Men 19-50 years
Protein	6.26% 3.5g	8.24% 4.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.07% 0.013mg	18.6% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.07% 0.054mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.75% 0.023mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.3% 9.2μg	7.7% 30.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	72.6% 65.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.6% 4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	4.5% 45mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	22.2% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	7.8% 0.62mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	11% 46.7mg	20% 84.6mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	22% 0.51mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.3% 78.8mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	0.61% 0.33μg	2.8% 1.54μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.5mg	122% 1831mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	20% 733g	3700g per day for Men 19-50 years

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

• Boiled and Drained White Gourd-flowered with Salt contains 17.3 times more Vitamin B1, 4.9 times more Vitamin B3, 20.6 times more Vitamin B5, 12.9 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Vitamin B2 per 100 kcal.
• Both Dry Roasted Almonds as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Boiled and Drained White Gourd-flowered with Salt contains 4.1 times more Calcium, 3.1 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 11 times more Potassium, 4.6 times more Selenium, 3649.3 times more Sodium, 9.7 times more Zinc and 1819.4 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Almonds have 57.1 times more Fat, 44.5 times more Saturated Fat and 31.3 times more Omega 6 than Boiled and Drained White Gourd-flowered with Salt.
• While Boiled and Drained White Gourd-flowered with Salt contains 6.8 times more Carbohydrate, 5.1 times more Fiber and 1.3 times more Protein than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Energy per 100 kcal.
• Both Dry Roasted Almonds as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.