Comparing Nutrients in 14 ounces Roasted Almonds VS Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Pumpkin	13%	3%	84%

Macro Nutrients

	Roasted Almonds	Pumpkin	Recommended Dietary Allowance
Energy	82% 2373kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	0.047% 0.008g	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	20% 25.8g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	15% 11g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	149% 83g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Pumpkin	Recommended Dietary Allowance
Vitamin A	0% 0μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	18.6% 0.24mg	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	16% 63.5μg	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	39.7% 35.7mg	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	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Pumpkin	Recommended Dietary Allowance
Calcium	106% 1064mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	56% 0.5mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	21.6% 0.5mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	9.83% 364g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Pumpkin per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Pumpkin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Pumpkin:

• 14 ounces of Roasted Almonds have 1.5 times more Vitamin B1, 10.9 times more Vitamin B2, 6.1 times more Vitamin B3, 2.2 times more Vitamin B6, 3.4 times more Vitamin B9 and 22.5 times more Vitamin E than Pumpkin.
• While 14 oz of Raw Pumpkin contain more Vitamin A and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Pumpkin provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Almonds as well as Raw Pumpkin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Pumpkin:

• 14 ounces of Roasted Almonds have 12.8 times more Calcium, 8.7 times more Copper, 4.7 times more Iron, 23.3 times more Magnesium, 17.9 times more Manganese, 10.7 times more Phosphorus, 2.1 times more Potassium, 6.7 times more Selenium and 10.3 times more Zinc than Pumpkin.
• While 14 oz of Raw Pumpkin contain 38 times more Water than Dry Roasted Almonds.
• 14 ounces of Pumpkin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 23 times more Energy, 525.4 times more Fat, 78.7 times more Saturated Fat, 6472.5 times more Omega 6, 3.2 times more Carbohydrate, 1.8 times more Sugars, 21.8 times more Fiber and 21 times more Protein than Pumpkin.
• 14 ounces of Pumpkin provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Dry Roasted Almonds as well as Raw Pumpkin provide inadequate amounts of Omega 3 in 14 ounces.