Comparing Nutrients in 100 calories Pumpkin Flowers VS Oil Roasted Almonds

Weight per 100 calories

• Pumpkin Flowers: 667g
• Oil Roasted Almonds: 16.5g

Oil Roasted Almonds have 40.5 times more energy per unit of mass than Raw Pumpkin Flowers, which is very high in comparison to other foods. Pumpkin Flowers having very low energy density.

Discover which food has more nutrients per 100 calories - Pumpkin Flowers or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Flowers	23%	4%	73%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Pumpkin Flowers	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	9.37% 9.1g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.078% 0.013g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	2.24% 2.9g	130g per day for Men 19-50 years
Sugars	NA	1.03% 0.75g	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% 0g	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	% 0.007g	g per day for Men 19-50 years
Sucrose	NA	% 0.72g	g per day for Men 19-50 years
Fiber	NA	4.55% 1.73g	38g per day for Men 19-50 years
Protein	12.3% 6.87g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Flowers	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	72% 647μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	1.26% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	9.9% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.75% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	1.5% 0.019mg	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	98% 393μg	1.1% 4.45μg	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	207% 187mg	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	NA	28.5% 4.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Flowers	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	26% 260mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	NA	17.5% 0.16mg	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	58.3% 4.67mg	7.58% 0.61mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	NA	17.6% 0.41mg	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	46.7% 327mg	11% 76.8mg	700mg per day for Men 19-50 years
Potassium	34% 1153mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.67μg	1.23% 0.68μg	55μg per day for Men 19-50 years
Sodium	2.22% 33.3mg	0.011% 0.16mg	1500mg per day for Men 19-50 years
Zinc	NA	4.6% 0.51mg	11mg per day for Men 19-50 years
Water	17% 634g	0.012% 0.46g	3700g per day for Men 19-50 years

Pumpkin Flowers VS Oil Roasted Almonds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Pumpkin Flowers or Oil Roasted Almonds?

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

• 100 calories of Pumpkin Flowers have more Vitamin A, 18.5 times more Vitamin B1, 3.9 times more Vitamin B2, 7.6 times more Vitamin B3, 88.4 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 100 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin C
• Both Raw Pumpkin Flowers as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Pumpkin Flowers vs Oil Roasted Almonds:

• 100 calories of Pumpkin Flowers have 5.4 times more Calcium, 7.7 times more Iron, 3.5 times more Magnesium, 4.3 times more Phosphorus, 10 times more Potassium, 6.9 times more Selenium, 202.3 times more Sodium and 1375.1 times more Water than Oil Roasted Almonds.
• 100 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Pumpkin Flowers have 7.5 times more Carbohydrate and 2 times more Protein than Oil Roasted Almonds.
• While 100 kcal of Oil Roasted Almonds contain 19.5 times more Fat, 2.9 times more Saturated Fat and 167 times more Omega 6 than Raw Pumpkin Flowers.
• Both Pumpkin Flowers and Oil Roasted Almonds offer comparable quantities of Energy per 100 calories.
• 100 calories of Pumpkin Flowers provide inadequate amounts of Omega 6
• Both Raw Pumpkin Flowers as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 100 calories.