Comparing Nutrients in 1 pound 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	94% 2712kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	22.7% 29.5g	130g per day for Men 19-50 years
Sugars	30.4% 22g	17.3% 12.5g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	170% 95g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Pumpkin	Recommended Dietary Allowance
Vitamin A	0% 0μg	215% 1932μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	21.3% 0.28mg	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	62.4% 249μg	18% 72.6μg	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	45.4% 41mg	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	723% 108mg	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Pumpkin	Recommended Dietary Allowance
Calcium	122% 1216mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	64% 0.58mg	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	211% 17mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	24.7% 0.57mg	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	305% 2136mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	0.3% 11g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Pumpkin per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Pumpkin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Pumpkin:

• 1 pound of Roasted Almonds has 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 1 lb of Raw Pumpkin contains more Vitamin A and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Pumpkin provide similar amounts of Vitamin B5 per one pound.
• 1 pound 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 one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Pumpkin:

• 1 pound of Roasted Almonds has 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 1 lb of Raw Pumpkin contains 38 times more Water than Dry Roasted Almonds.
• 1 pound of Pumpkin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 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.
• 1 pound 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 one pound.