Comparing Nutrients in 300 calories Boiled White Gourd-flowered with Salt VS Oil Roasted Almonds

Weight per 300 calories

• Boiled White Gourd-flowered with Salt: 2308g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 46.7 times more energy per unit of mass than Boiled and Drained White Gourd-flowered with Salt, which is very high in comparison to other foods. Boiled White Gourd-flowered with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled White Gourd-flowered with Salt or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered with Salt	16%	1%	83%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled White Gourd-flowered with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.46g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.22% 0.21g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	NA	3.1% 2.25g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 2.16g	g per day for Men 19-50 years
Fiber	73% 27.7g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	24.7% 14g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.8% 0.67mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.5% 3.32mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.5% 0.88mg	4.5% 0.058mg	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	23% 92μg	3.34% 13.3μg	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	218% 196mg	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	NA	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	55.4% 554mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	52.4% 0.47mg	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	72% 5.77mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	60.4% 254mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	66.2% 1.52mg	53% 1.2mg	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	43% 300mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	115% 3923mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	366% 5492mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	147% 16mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	59.5% 2200g	0.037% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled White Gourd-flowered with Salt vs Oil Roasted Almonds:

• Boiled and Drained White Gourd-flowered with Salt has 14.7 times more Vitamin B1, 1.3 times more Vitamin B2, 5 times more Vitamin B3, 29.4 times more Vitamin B5, 15 times more Vitamin B6, 6.9 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• Both Boiled and Drained White Gourd-flowered with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled White Gourd-flowered with Salt vs Oil Roasted Almonds:

• Boiled and Drained White Gourd-flowered with Salt has 3.9 times more Calcium, 1.3 times more Copper, 3.2 times more Iron, 1.9 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 11.4 times more Potassium, 2.3 times more Selenium, 11112.8 times more Sodium, 10.6 times more Zinc and 1589.5 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained White Gourd-flowered with Salt has 8.2 times more Carbohydrate, 5.3 times more Fiber and 1.3 times more Protein than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 59.1 times more Fat, 45.1 times more Saturated Fat and 32.2 times more Omega 6 than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled and Drained White Gourd-flowered with Salt and Oil Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained White Gourd-flowered with Salt as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.