Comparing Nutrients in 500 calories White Gourd-flowered VS Almonds

Weight per 500 calories

• White Gourd-flowered: 3571g
• Almonds: 86.4g

Almonds have 41.4 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 500 calories - White Gourd-flowered or Almonds?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Almonds	14%	72%	14%

Macro Nutrients

	White Gourd-flowered	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	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	1.9% 0.32g	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	93% 121g	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	47% 18g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	39.5% 22g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	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	86.3% 1.04mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.43mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	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	53.6% 214μg	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	401% 361mg	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

	White Gourd-flowered	Almonds	Recommended Dietary Allowance
Calcium	93% 929mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	89.3% 7.14mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	102% 2.36mg	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	66.3% 464mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	158% 5357mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	92% 3412g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Raw White Gourd-flowered has 5.9 times more Vitamin B1, 3.7 times more Vitamin B3, 13.3 times more Vitamin B5, 12.1 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 1.3 times more Vitamin B2 than Raw White Gourd-flowered .
• Both Raw 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 White Gourd-flowered vs Almonds:

• Raw White Gourd-flowered has 4 times more Calcium, 2.2 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 8.5 times more Potassium, 2 times more Selenium, 9.3 times more Zinc and 896 times more Water than Almonds.
• Both Raw White Gourd-flowered and Almonds have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw White Gourd-flowered has 6.5 times more Carbohydrate, 1.7 times more Fiber and 1.2 times more Protein than Almonds.
• While Almonds contain 60.4 times more Fat, 46 times more Saturated Fat and 33.1 times more Omega 6 than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Almonds have similar amounts of Energy per 500 kcal.
• Both Raw White Gourd-flowered as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.