Comparing Nutrients in 300 calories Almonds VS Canned Pumpkin

Weight per 300 calories

• Almonds: 51.8g
• Canned Pumpkin: 882g

Almonds have 17 times more energy per 100g than Canned Pumpkin. It has very high energy density when compared to other foods. Canned Pumpkin no Salt having low energy density.

Which food has more nutrients per 300 calories - Almonds or Canned Pumpkin?

Macros Ratio

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

Macro Nutrients

	Almonds	Canned Pumpkin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	4.4% 0.071g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	55% 71.4g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	40% 29g	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	0.079% 0.057g	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	67.3% 25.6g	38g per day for Men 19-50 years
Protein	19.6% 11g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Pumpkin	Recommended Dietary Allowance
Vitamin A	0% 0μg	763% 6865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	17.6% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	70.6% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	26.5% 106μg	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	41% 37mg	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	88.5% 13.3mg	62.4% 9.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Pumpkin	Recommended Dietary Allowance
Calcium	14% 139mg	23% 229mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	105% 0.94mg	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	24% 1.92mg	153% 12.3mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	48.3% 203mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	57% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	44% 309mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	53.5% 1818mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	2.94% 44mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	21.5% 794g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Canned Pumpkin:

• Almonds have 1.2 times more Vitamin B2 and 1.4 times more Vitamin E than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains more Vitamin A, 2 times more Vitamin B1, 1.7 times more Vitamin B3, 14.5 times more Vitamin B5, 7 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Canned Pumpkin:

• Canned Pumpkin no Salt contains 1.6 times more Calcium, 1.8 times more Copper, 6.4 times more Iron, 1.5 times more Magnesium, 4.8 times more Potassium, 1.7 times more Selenium and 347.4 times more Water than Almonds.
• Both Almonds and Canned Pumpkin no Salt have similar amounts of Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 10.5 times more Fat, 1.5 times more Saturated Fat and 103.4 times more Omega 6 than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 45.4 times more Omega 3, 6.4 times more Carbohydrate, 12.9 times more Sugars and 4 times more Fiber than Almonds.
• Both Almonds and Canned Pumpkin no Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Almonds as well as Canned Pumpkin no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.