Comparing Nutrients in 100 calories Canned Pumpkin VS Roasted Almonds

Weight per 100 calories

• Canned Pumpkin: 294g
• Roasted Almonds: 16.7g

Dry Roasted Almonds have 17.6 times more energy per unit of mass than Canned Pumpkin no Salt, which is very high in comparison to other foods. Canned Pumpkin having low energy density.

Which food has more nutrients per 100 calories - Canned Pumpkin or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Pumpkin	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	1.47% 0.024g	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.021g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 23.8g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	1.12% 0.81g	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	NA	0.002% 0.002g	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	NA	% 0.002g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	22.4% 8.53g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	5.78% 3.24g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	254% 2288μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.75% 1.08mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.16mg	1.75% 0.023mg	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	8.82% 35.3μg	2.3% 9.2μg	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	13.7% 12.4mg	0% 0mg	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	20.8% 3.1mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.2% 47μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Roasted Almonds	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	20.4% 0.18mg	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	51% 4.1mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	16% 67.6mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	16.2% 0.37mg	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	14.7% 103mg	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	18% 606mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	0.98% 14.7mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	7.15% 265g	0.011% 0.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Pumpkin vs Roasted Almonds:

• Canned Pumpkin no Salt has more Vitamin A, 5.5 times more Vitamin B1, 1.8 times more Vitamin B3, 21.9 times more Vitamin B5, 7.2 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Vitamin B2 and 1.3 times more Vitamin E than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Pumpkin vs Roasted Almonds:

• Canned Pumpkin no Salt has 1.7 times more Calcium, 1.7 times more Copper, 6.6 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 5.1 times more Potassium, 3.5 times more Selenium and 656.6 times more Water than Dry Roasted Almonds.
• Both Canned Pumpkin no Salt and Dry Roasted Almonds have similar amounts of Manganese and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Pumpkin no Salt has 14.1 times more Omega 3, 6.8 times more Carbohydrate, 11.9 times more Sugars and 4.7 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 10.7 times more Fat, 1.6 times more Saturated Fat and 105.1 times more Omega 6 than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Dry Roasted Almonds have similar amounts of Energy and Protein per 100 kcal.
• Both Canned Pumpkin no Salt as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.