Comparing Nutrients in 500 calories Boiled Pumpkin Flowers VS Blanched Almonds

Weight per 500 calories

• Boiled Pumpkin Flowers: 3333g
• Blanched Almonds: 84.7g

Blanched Almonds have 39.3 times more energy per unit of mass than Boiled and Drained Pumpkin Flowers, which is very high in comparison to other foods. Boiled Pumpkin Flowers having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Boiled Pumpkin Flowers	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.75% 2.67g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	4.27% 1.37g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	4.17% 0.067g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.6% 110g	12% 16g	130g per day for Men 19-50 years
Sugars	110% 80g	5.4% 3.92g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	79% 30g	22% 8.4g	38g per day for Men 19-50 years
Protein	65% 36.3g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	322% 2900μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82% 1.07mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	7.5% 0.097mg	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	342% 1367μg	10.4% 41.5μg	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	185% 167mg	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	8.9% 1.33mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Flowers	Blanched Almonds	Recommended Dietary Allowance
Calcium	123% 1233mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	370% 3.33mg	97% 0.87mg	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	367% 29.3mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	198% 833mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	NA	67.6% 1.56mg	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	162% 1133mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	104% 3533mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	85.8% 3173g	0.1% 3.82g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pumpkin Flowers have more Vitamin A, 3.7 times more Vitamin B1, 1.8 times more Vitamin B2, 3.5 times more Vitamin B3, 17.1 times more Vitamin B6, 32.9 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 15.1 times more Vitamin E than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Boiled Pumpkin Flowers vs Blanched Almonds:

• Boiled and Drained Pumpkin Flowers have 6.2 times more Calcium, 3.8 times more Copper, 10.6 times more Iron, 3.7 times more Magnesium, 2.8 times more Phosphorus, 6.3 times more Potassium, 8.6 times more Selenium, 12.4 times more Sodium, 1.3 times more Zinc and 830.3 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Pumpkin Flowers have 7 times more Carbohydrate, 20.4 times more Sugars, 3.6 times more Fiber and 2 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 16.7 times more Fat, 2.5 times more Saturated Fat and 157.2 times more Omega 6 than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Pumpkin Flowers as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.