Comparing Nutrients in 1 kilogram Canned Pumpkin VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Pumpkin	Almonds	Recommended Dietary Allowance
Energy	11.7% 340kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	119% 38g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.2% 81g	166% 216g	130g per day for Men 19-50 years
Sugars	45.5% 33g	60% 43.5g	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	NA	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	76.3% 29g	329% 125g	38g per day for Men 19-50 years
Protein	19.6% 11g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Almonds	Recommended Dietary Allowance
Vitamin A	864% 7780μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 120μg	110% 440μg	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	46.7% 42mg	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	70.7% 10.6mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 160μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Almonds	Recommended Dietary Allowance
Calcium	26% 260mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	1146% 10.3mg	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	174% 14mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	64.8% 1.5mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	50% 350mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	60.6% 2060mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	284% 31mg	11mg per day for Men 19-50 years
Water	24.3% 900g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Pumpkin vs Almonds:

• Canned Pumpkin no Salt has more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 8.5 times more Vitamin B1, 21.1 times more Vitamin B2, 9.9 times more Vitamin B3, 2.4 times more Vitamin B6, 3.7 times more Vitamin B9 and 24.2 times more Vitamin E than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Almonds have similar amounts of Vitamin B5 per 1 kg.
• Both Canned Pumpkin no Salt as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Pumpkin vs Almonds:

• Canned Pumpkin no Salt has 20.4 times more Water than Almonds.
• While Almonds contain 10.3 times more Calcium, 9.6 times more Copper, 2.7 times more Iron, 11.7 times more Magnesium, 14.6 times more Manganese, 13.7 times more Phosphorus, 3.6 times more Potassium, 10.3 times more Selenium and 18.4 times more Zinc than Canned Pumpkin no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Almonds contain 17 times more Energy, 178.3 times more Fat, 26 times more Saturated Fat, 1760.6 times more Omega 6, 2.7 times more Carbohydrate, 1.3 times more Sugars, 4.3 times more Fiber and 19.2 times more Protein than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.