Comparing Nutrients in 14 ounces Blanched Almonds VS Boiled Dishcloth Gourd with Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Dishcloth Gourd with Salt	4%	5%	91%

Macro Nutrients

	Blanched Almonds	Boiled Dishcloth Gourd with Salt	Recommended Dietary Allowance
Energy	80.7% 2342kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	289% 49g	3.46% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	42% 54.6g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	28.3% 20.5g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	152% 85g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Dishcloth Gourd with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	30.2% 0.39mg	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	48.6% 194μg	12% 47.6μg	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	25% 22.6mg	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	628% 94mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Dishcloth Gourd with Salt	Recommended Dietary Allowance
Calcium	94% 937mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	37.5% 0.34mg	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	163% 13mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	38.5% 0.89mg	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	273% 1909mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	53% 1798mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	68% 1020mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.48% 18g	9.04% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Boiled Dishcloth Gourd with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Boiled Dishcloth Gourd with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Boiled Dishcloth Gourd with Salt:

• 14 ounces of Blanched Almonds have 4.2 times more Vitamin B1, 16.9 times more Vitamin B2, 13.5 times more Vitamin B3, 4.1 times more Vitamin B9 and 99 times more Vitamin E than Boiled Dishcloth Gourd with Salt.
• While 14 oz of Boiled and Drained Dishcloth Gourd with Salt contain 1.6 times more Vitamin B5 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Boiled Dishcloth Gourd with Salt provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin C
• 14 ounces of Boiled Dishcloth Gourd with Salt have insufficient amounts of Vitamin B3 and Vitamin E
• Both Blanched Almonds as well as Boiled and Drained Dishcloth Gourd with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Boiled Dishcloth Gourd with Salt:

• 14 ounces of Blanched Almonds have 26.2 times more Calcium, 12.1 times more Copper, 9.1 times more Iron, 13.4 times more Magnesium, 8.2 times more Manganese, 15.5 times more Phosphorus, 1.5 times more Potassium, 16 times more Selenium and 17.5 times more Zinc than Boiled Dishcloth Gourd with Salt.
• While 14 oz of Boiled and Drained Dishcloth Gourd with Salt contain 13.5 times more Sodium and 18.7 times more Water than Blanched Almonds.
• 14 ounces of Boiled Dishcloth Gourd with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 10.9 times more Energy, 154.5 times more Fat, 146.4 times more Saturated Fat, 83.5 times more Omega 6, 1.4 times more Carbohydrate, 3.4 times more Fiber and 32.4 times more Protein than Boiled Dishcloth Gourd with Salt.
• Both Blanched Almonds and Boiled Dishcloth Gourd with Salt offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Boiled Dishcloth Gourd with Salt provide inadequate amounts of Energy, Omega 6 and Protein