Comparing Nutrients in 500 calories Boiled Pumpkin VS Roasted Almonds

Weight per 500 calories

• Boiled Pumpkin: 2500g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 29.9 times more energy per unit of mass than Boiled and Drained Pumpkin, which is very high in comparison to other foods. Boiled Pumpkin having very low energy density.

Which food has more nutrients per 500 calories - Boiled Pumpkin or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Pumpkin	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	71.7% 52g	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	72.4% 27.5g	24% 9.1g	38g per day for Men 19-50 years
Protein	32% 18g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	800% 7200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.6% 0.78mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.95mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.03mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	8.75% 0.11mg	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	56.3% 225μg	11.5% 46μg	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	131% 118mg	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	133% 20mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Roasted Almonds	Recommended Dietary Allowance
Calcium	37.5% 375mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	253% 2.28mg	102% 0.92mg	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	178% 14.3mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	53.6% 225mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	81% 1.87mg	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	107% 750mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	169% 5750mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	63.3% 2342g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Pumpkin vs Roasted Almonds:

• Boiled and Drained Pumpkin has more Vitamin A, 12 times more Vitamin B1, 1.9 times more Vitamin B2, 3.4 times more Vitamin B3, 18.7 times more Vitamin B5, 9.7 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Boiled and Drained Pumpkin and Dry Roasted Almonds have similar amounts of Vitamin E per 500 kcal.
• Both Boiled and Drained Pumpkin as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Pumpkin vs Roasted Almonds:

• Boiled and Drained Pumpkin has 1.7 times more Calcium, 2.5 times more Copper, 4.6 times more Iron, 1.9 times more Phosphorus, 9.6 times more Potassium, 3 times more Selenium, 2.1 times more Zinc and 1162.4 times more Water than Dry Roasted Almonds.
• Both Boiled and Drained Pumpkin and Dry Roasted Almonds have similar amounts of Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Pumpkin has 7 times more Carbohydrate, 12.8 times more Sugars and 3 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 25.1 times more Fat, 3.7 times more Saturated Fat and 216.5 times more Omega 6 than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin and Dry Roasted Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Boiled and Drained Pumpkin as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.