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Comparing Nutrients in 100 calories Boiled WaxgourdVS Almonds

Weight per 100 calories

Boiled Waxgourd
714g
Almonds
17.3g

Almonds have 41.4 times more energy per unit of mass than Boiled and Drained Waxgourd, which is very high in comparison to other foods. Boiled Waxgourd having very low energy density.

Which food has more nutrients per 100 calories - Boiled Waxgourd or Almonds?

Macros Ratio

Protein Fat Carbs

Boiled Waxgourd
10%
12%
78%
Almonds
14%
72%
14%
100 kcal ▼

Macro Nutrients

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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1.47%1.43g
Fat
8.9%8.62g
1.43 gvs8.62 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.36%0.11g
Saturated Fat
2.05%0.66g
0.11 gvs0.66 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
0.032%0.001g
0 gvs0.001 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.7%0.63g
Omega 6
12.5%2.13g
0.63 gvs2.13 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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16.7%21.7g
Carbohydrate
2.86%3.72g
21.7 gvs3.72 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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11.6%8.43g
Sugars
1.04%0.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.43 gvs0.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.026%0.019g
≤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 gvs0.019 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.029g
NA gvs0.029 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.68g
NA gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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18.8%7.14g
Fiber
5.7%2.16g
7.14 gvs2.16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.1%2.86g
Protein
6.52%3.65g
2.86 gvs3.65 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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20.2%0.24mg
Vitamin B1
2.95%0.035mg
Thiamine
0.24 mgvs0.035 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0.55%0.007mg
Vitamin B2
15%0.2mg
Riboflavin
0.007 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17%2.74mg
Vitamin B3
3.9%0.62mg
Niacin, nicotinic acid, niacinamide
2.74 mgvs0.62 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.3%0.86mg
Vitamin B5
1.63%0.081mg
Pantothenic acid
0.86 mgvs0.081 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17.6%0.23mg
Vitamin B6
1.82%0.024mg
Pyridoxine
0.23 mgvs0.024 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
33%9.84μg
Biotin
NA μgvs9.84 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.14%28.6μg
Vitamin B9
1.9%7.6μg
Folates and Folic Acid
28.6 μgvs7.6 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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83.3%75mg
Vitamin C
0%0mg
Ascorbic acid
75 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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3.8%0.57mg
Vitamin E
29.5%4.43mg
Tocopherols and Tocotrienols
0.57 mgvs4.43 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16.7%20μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
20 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

13%129mg
Calcium
4.65%46.5mg
129 mgvs46.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.5%0.16mg
Copper
19.8%0.18mg
0.16 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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34%2.7mg
Iron
8%0.64mg
2.7 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17%71.4mg
Magnesium
11%46.6mg
71.4 mgvs46.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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17.4%0.4mg
Manganese
16.4%0.38mg
0.4 mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
17.4%7.82μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs7.82 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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17.3%121mg
Phosphorus
12%83mg
121 mgvs83 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.05%35.7mg
Potassium
3.72%127mg
35.7 mgvs127 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.6%1.43μg
Selenium
1.3%0.71μg
1.43 μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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51%764mg
Sodium
0.012%0.17mg
764 mgvs0.17 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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38.3%4.2mg
Zinc
4.9%0.54mg
4.2 mgvs0.54 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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18.5%686g
Water
0.021%0.76g
686 gvs0.76 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 Waxgourd vs Almonds:
Comparing minerals per 100 calories for Boiled Waxgourd vs Almonds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: