Comparing Nutrients in 14 ounces Roasted Almonds VS Boiled White Gourd-flowered with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Roasted Almonds	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Energy	82% 2373kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	9.46% 12.3g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	149% 83g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	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	25.5% 0.31mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	11.6% 0.15mg	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	54.6% 218μg	3.97% 16μg	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	37.5% 33.7mg	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	632% 95mg	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

	Roasted Almonds	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	106% 1064mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	11.5% 0.1mg	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	185% 15mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	11.4% 0.26mg	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	267% 1869mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	10.2% 378g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Boiled White Gourd-flowered with Salt:

• Dry Roasted Almonds have 2.7 times more Vitamin B1, 54.4 times more Vitamin B2, 9.3 times more Vitamin B3, 2.2 times more Vitamin B5, 3.6 times more Vitamin B6 and 13.8 times more Vitamin B9 than Boiled and Drained White Gourd-flowered with Salt.
• While Boiled and Drained White Gourd-flowered with Salt contains more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Boiled White Gourd-flowered with Salt:

• Dry Roasted Almonds have 11.2 times more Calcium, 42.3 times more Copper, 14.9 times more Iron, 25.4 times more Magnesium, 33.8 times more Manganese, 36.2 times more Phosphorus, 4.2 times more Potassium, 10 times more Selenium and 4.7 times more Zinc than Boiled and Drained White Gourd-flowered with Salt.
• While Boiled and Drained White Gourd-flowered with Salt contains 79.3 times more Sodium and 39.6 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 46 times more Energy, 2627 times more Fat, 2046 times more Saturated Fat, 1438.3 times more Omega 6, 6.8 times more Carbohydrate, 9.1 times more Fiber and 34.9 times more Protein than Boiled and Drained White Gourd-flowered with Salt.
• Both Dry Roasted Almonds as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.