Comparing Nutrients in 300 calories Pumpkin VS Oil Roasted Almonds

Weight per 300 calories

• Pumpkin: 1154g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 23.3 times more energy per unit of mass than Raw Pumpkin, which is very high in comparison to other foods. Pumpkin having very low energy density.

Discover which food has more nutrients per 300 calories - Pumpkin or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Pumpkin	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	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	57.7% 75g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	44% 32g	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	15% 5.77g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	546% 4915μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.92mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.8% 3.44mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	46% 185μg	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	115% 104mg	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	81.5% 12.2mg	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	24.2% 242mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	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	115% 9.23mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	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	72.5% 508mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	115% 3923mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	6.3% 3.46μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	0.77% 11.5mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	28.6% 1057g	0.037% 1.4g	3700g per day for Men 19-50 years

Pumpkin VS Oil Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pumpkin or Oil Roasted Almonds?

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

• 300 calories of Pumpkin have more Vitamin A, 12.7 times more Vitamin B1, 3.3 times more Vitamin B2, 3.8 times more Vitamin B3, 30.4 times more Vitamin B5, 12.1 times more Vitamin B6, 13.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Pumpkin and Oil Roasted Almonds provide similar amounts of Vitamin E per 300 calories.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Pumpkin as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Pumpkin vs Oil Roasted Almonds:

• 300 calories of Pumpkin have 1.7 times more Calcium, 3.1 times more Copper, 5.1 times more Iron, 2.2 times more Phosphorus, 11.4 times more Potassium, 1.7 times more Selenium, 2.4 times more Zinc and 763.8 times more Water than Oil Roasted Almonds.
• Both Pumpkin and Oil Roasted Almonds contain similar levels of Magnesium and Manganese per 300 calories.
• 300 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pumpkin have 8.6 times more Carbohydrate and 14.2 times more Sugars than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 23.6 times more Fat, 3.5 times more Saturated Fat and 289.5 times more Omega 6 than Raw Pumpkin.
• Both Pumpkin and Oil Roasted Almonds offer comparable quantities of Energy, Fiber and Protein per 300 calories.
• 300 calories of Pumpkin provide inadequate amounts of Omega 6
• Both Raw Pumpkin as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 300 calories.