Comparing Nutrients in 300 calories White Gourd-flowered VS Blanched Almonds

Weight per 300 calories

• White Gourd-flowered: 2143g
• Blanched Almonds: 50.8g

Blanched Almonds have 42.1 times more energy per unit of mass than Raw White Gourd-flowered , which is very high in comparison to other foods. White Gourd-flowered having very low energy density.

Which food has more nutrients per 300 calories - White Gourd-flowered or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	White Gourd-flowered	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	NA	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.6g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.25% 2.35g	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	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	28% 10.7g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.8% 0.62mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.26mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	32% 129μg	6.23% 25μg	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	240% 216mg	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	80.5% 12mg	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

	White Gourd-flowered	Blanched Almonds	Recommended Dietary Allowance
Calcium	55.7% 557mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	58% 0.52mg	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	53.6% 4.3mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	40.6% 0.93mg	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	39.8% 279mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	2.86% 43mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	55.3% 2047g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of White Gourd-flowered vs Blanched Almonds:

• Raw White Gourd-flowered has 6.4 times more Vitamin B1, 1.3 times more Vitamin B2, 3.9 times more Vitamin B3, 20.4 times more Vitamin B5, 14.7 times more Vitamin B6, 5.2 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Raw White Gourd-flowered as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for White Gourd-flowered vs Blanched Almonds:

• Raw White Gourd-flowered has 4.6 times more Calcium, 2.6 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 9.6 times more Potassium, 2.6 times more Selenium, 9.9 times more Zinc and 892.8 times more Water than Blanched Almonds.
• Both Raw White Gourd-flowered and Blanched Almonds have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw White Gourd-flowered has 7.7 times more Carbohydrate, 2.1 times more Fiber and 1.2 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 62.3 times more Fat, 46.9 times more Saturated Fat and 32.6 times more Omega 6 than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Raw White Gourd-flowered as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.