Comparing Nutrients in 1 kilogram Boiled Flowers Pumpkin with Salt VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Flowers Pumpkin with Salt	24%	4%	72%
Almond paste	8%	52%	40%

Macro Nutrients

	Boiled Flowers Pumpkin with Salt	Almond paste	Recommended Dietary Allowance
Energy	5.17% 150kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.5% 32g	368% 478g	130g per day for Men 19-50 years
Sugars	33% 24g	500% 363g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	126% 48g	38g per day for Men 19-50 years
Protein	19.5% 11g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Boiled Flowers Pumpkin with Salt	Almond paste	Recommended Dietary Allowance
Vitamin A	97% 870μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	27.7% 0.36mg	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	103% 410μg	183% 730μg	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	55.6% 50mg	1.1% 1mg	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	2.67% 0.4mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Flowers Pumpkin with Salt	Almond paste	Recommended Dietary Allowance
Calcium	37% 370mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	504% 4.54mg	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	110% 8.8mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	NA	372% 8.56mg	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	48.6% 340mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	135% 15mg	11mg per day for Men 19-50 years
Water	25.7% 952g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Flowers Pumpkin with Salt VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Flowers Pumpkin with Salt versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Flowers Pumpkin with Salt vs Almond paste:

• 1 kilogram of Boiled Flowers Pumpkin with Salt has more Vitamin A, 1.4 times more Vitamin B6 and 50 times more Vitamin C than Almond paste.
• While 1 kg of Almond paste contains 4.6 times more Vitamin B1, 12.9 times more Vitamin B2, 4.6 times more Vitamin B3, 1.8 times more Vitamin B9 and 338.5 times more Vitamin E than Boiled and Drained Flowers Pumpkin with Salt.
• 1 kilogram of Boiled Flowers Pumpkin with Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• 1 kilogram of Almond paste have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Almond paste have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Boiled Flowers Pumpkin with Salt vs Almond paste:

• 1 kilogram of Boiled Flowers Pumpkin with Salt has 26.9 times more Sodium and 6.8 times more Water than Almond paste.
• While 1 kg of Almond paste contains 4.6 times more Calcium, 4.5 times more Copper, 1.8 times more Iron, 5.2 times more Magnesium, 7.6 times more Phosphorus, 3 times more Potassium, 4.7 times more Selenium and 14.8 times more Zinc than Boiled and Drained Flowers Pumpkin with Salt.
• 1 kilogram of Boiled Flowers Pumpkin with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Almond paste contains 30.5 times more Energy, 346.8 times more Fat, 64.1 times more Saturated Fat, 99.5 times more Omega 3, 2788 times more Omega 6, 15 times more Carbohydrate, 15.1 times more Sugars, 5.3 times more Fiber and 8.3 times more Protein than Boiled and Drained Flowers Pumpkin with Salt.
• 1 kilogram of Boiled Flowers Pumpkin with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein