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

Weight per 100 calories

• Oil Roasted Almonds: 16.5g
• Boiled White Gourd-flowered with Salt: 769g

Oil Roasted Almonds have 46.7 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 - Oil Roasted Almonds or Boiled White Gourd-flowered with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Oil 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	9.37% 9.1g	0.16% 0.15g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.69g	0.048% 0.015g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	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	2.24% 2.9g	18.3% 24g	130g per day for Men 19-50 years
Sugars	1.03% 0.75g	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% 0g	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	% 0.007g	NA	g per day for Men 19-50 years
Sucrose	% 0.72g	NA	g per day for Men 19-50 years
Fiber	4.55% 1.73g	24.3% 9.23g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	8.24% 4.6g	56g per day for Men 19-50 years

Vitamins

	Oil 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	1.26% 0.015mg	18.6% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.9% 0.13mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	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	1.1% 4.45μg	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	28.5% 4.28mg	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

	Oil Roasted Almonds	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	4.8% 48mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	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	7.58% 0.61mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	20% 84.6mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.41mg	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% 76.8mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	1.23% 0.68μg	2.8% 1.54μg	55μg per day for Men 19-50 years
Sodium	0.011% 0.16mg	122% 1831mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.51mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.012% 0.46g	20% 733g	3700g per day for Men 19-50 years

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

• Boiled and Drained White Gourd-flowered with Salt contains 14.7 times more Vitamin B1, 1.3 times more Vitamin B2, 5 times more Vitamin B3, 29.4 times more Vitamin B5, 15 times more Vitamin B6, 6.9 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• Both Oil 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 Oil Roasted Almonds vs Boiled White Gourd-flowered with Salt:

• Boiled and Drained White Gourd-flowered with Salt contains 3.9 times more Calcium, 1.3 times more Copper, 3.2 times more Iron, 1.9 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 11.4 times more Potassium, 2.3 times more Selenium, 11112.8 times more Sodium, 10.6 times more Zinc and 1589.5 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 100 calories:

• Oil Roasted Almonds have 59.1 times more Fat, 45.1 times more Saturated Fat and 32.2 times more Omega 6 than Boiled and Drained White Gourd-flowered with Salt.
• While Boiled and Drained White Gourd-flowered with Salt contains 8.2 times more Carbohydrate, 5.3 times more Fiber and 1.3 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Energy per 100 kcal.
• Both Oil Roasted Almonds as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.