Comparing Nutrients in 14 ounces Boiled Pumpkin with Salt VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin with Salt	14%	3%	83%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled Pumpkin with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	54% 70g	130g per day for Men 19-50 years
Sugars	11.4% 8.26g	25% 18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	110% 41.7g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	127% 1143μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	36% 0.47mg	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	8.93% 35.7μg	26.8% 107μg	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	20.7% 18.7mg	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	21% 3.18mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	421% 3.8mg	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	28.3% 2.26mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	425% 9.76mg	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	17% 119mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	111% 12mg	11mg per day for Men 19-50 years
Water	10% 372g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin with Salt VS Oil Roasted Almonds per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Pumpkin with Salt vs Oil Roasted Almonds:

• 14 ounces of Boiled Pumpkin with Salt have more Vitamin A and more Vitamin C than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 3 times more Vitamin B1, 10 times more Vitamin B2, 8.9 times more Vitamin B3, 2.7 times more Vitamin B6, 3 times more Vitamin B9 and 32.5 times more Vitamin E than Boiled and Drained Pumpkin with Salt.
• Both Boiled Pumpkin with Salt and Oil Roasted Almonds provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Pumpkin with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Boiled Pumpkin with Salt vs Oil Roasted Almonds:

• 14 ounces of Boiled Pumpkin with Salt have 237 times more Sodium and 33.5 times more Water than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 19.4 times more Calcium, 10.5 times more Copper, 6.5 times more Iron, 30.4 times more Magnesium, 27.6 times more Manganese, 15.5 times more Phosphorus, 3 times more Potassium, 20.5 times more Selenium and 13.3 times more Zinc than Boiled and Drained Pumpkin with Salt.
• 14 ounces of Boiled Pumpkin with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil Roasted Almonds contain 33.7 times more Energy, 788.1 times more Fat, 113.7 times more Saturated Fat, 6759.5 times more Omega 6, 4.1 times more Carbohydrate, 2.2 times more Sugars, 9.5 times more Fiber and 29.5 times more Protein than Boiled and Drained Pumpkin with Salt.
• 14 ounces of Boiled Pumpkin with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Pumpkin with Salt as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.