Comparing Nutrients in 500 calories Boiled White Gourd-flowered VS Almonds

Weight per 500 calories

• Boiled White Gourd-flowered: 3333g
• Almonds: 86.4g

Almonds have 38.6 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is very high in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

Which food has more nutrients per 500 calories - Boiled White Gourd-flowered or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled White Gourd-flowered	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	NA	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	105% 40g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	35.7% 20g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.6% 0.97mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.4% 0.73mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.27mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.3% 133μg	9.5% 38μg	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	315% 283mg	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	148% 22mg	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	Almonds	Recommended Dietary Allowance
Calcium	80% 800mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	99% 0.89mg	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	104% 8.33mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	87.3% 367mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	62% 433mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	167% 5667mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	212% 23.3mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	86% 3177g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled White Gourd-flowered vs Almonds:

• Boiled and Drained White Gourd-flowered has 5.5 times more Vitamin B1, 4.2 times more Vitamin B3, 11.8 times more Vitamin B5, 10.7 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 1.3 times more Vitamin B2 than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled White Gourd-flowered vs Almonds:

• Boiled and Drained White Gourd-flowered has 3.4 times more Calcium, 2.6 times more Iron, 1.6 times more Magnesium, 9 times more Potassium, 1.9 times more Selenium, 8.7 times more Zinc and 834.3 times more Water than Almonds.
• Both Boiled and Drained White Gourd-flowered and Almonds have similar amounts of Copper, Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained White Gourd-flowered has 6.6 times more Carbohydrate and 3.7 times more Fiber than Almonds.
• While Almonds contain 64.7 times more Fat, 49.2 times more Saturated Fat and 35.5 times more Omega 6 than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Boiled and Drained White Gourd-flowered as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.