Comparing Nutrients in 300 calories Pumpkin Flowers VS Almonds

Weight per 300 calories

• Pumpkin Flowers: 2000g
• Almonds: 51.8g

Almonds have 38.6 times more energy per unit of mass than Raw Pumpkin Flowers, which is very high in comparison to other foods. Pumpkin Flowers having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Flowers	23%	4%	73%
Almonds	14%	72%	14%

Macro Nutrients

	Pumpkin Flowers	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.6g	8.6% 11g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	NA	17% 6.48g	38g per day for Men 19-50 years
Protein	36.8% 20.6g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Flowers	Almonds	Recommended Dietary Allowance
Vitamin A	216% 1940μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86.3% 13.8mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	295% 1180μg	5.7% 22.8μg	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	622% 560mg	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	88.5% 13.3mg	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

	Pumpkin Flowers	Almonds	Recommended Dietary Allowance
Calcium	78% 780mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	NA	59.4% 0.53mg	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	175% 14mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	140% 980mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	102% 3460mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	NA	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	51.4% 1903g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Raw Pumpkin Flowers have more Vitamin A, 7.9 times more Vitamin B1, 2.5 times more Vitamin B2, 7.4 times more Vitamin B3, 51.8 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Raw Pumpkin Flowers as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pumpkin Flowers vs Almonds:

• Raw Pumpkin Flowers have 5.6 times more Calcium, 7.3 times more Iron, 3.4 times more Magnesium, 3.9 times more Phosphorus, 9.1 times more Potassium, 6.6 times more Selenium, 193 times more Sodium and 832.8 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

• Raw Pumpkin Flowers have 5.9 times more Carbohydrate and 1.9 times more Protein than Almonds.
• While Almonds contain 18.5 times more Fat, 2.7 times more Saturated Fat and 159.6 times more Omega 6 than Raw Pumpkin Flowers.
• Both Raw Pumpkin Flowers and Almonds have similar amounts of Energy per 300 kcal.
• Both Raw Pumpkin Flowers as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.