Comparing Nutrients in 5 ounces Boiled White Gourd-flowered with Salt VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered with Salt	16%	1%	83%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled White Gourd-flowered with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	0.64% 18.4kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.029% 0.028g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.009% 0.003g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.075% 0.013g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.4g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	8.9% 6.45g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	39% 15g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.43% 0.041mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	13% 0.17mg	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	1.4% 5.67μg	9.57% 38.3μg	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	13.4% 12mg	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	245% 37mg	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 with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.4% 34mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	150% 1.35mg	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	4.43% 0.35mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	4.07% 0.094mg	152% 3.5mg	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	2.63% 18.4mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Gourd-flowered with Salt VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled White Gourd-flowered with Salt versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled White Gourd-flowered with Salt vs Oil Roasted Almonds:

• 5 ounces of Boiled White Gourd-flowered with Salt have more Vitamin C than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 3.2 times more Vitamin B1, 35.5 times more Vitamin B2, 9.4 times more Vitamin B3, 1.6 times more Vitamin B5, 3.1 times more Vitamin B6 and 6.8 times more Vitamin B9 than Boiled and Drained White Gourd-flowered with Salt.
• 5 ounces of Boiled White Gourd-flowered with Salt have insufficient amounts of Vitamin B2 and Vitamin B9
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Boiled and Drained White Gourd-flowered with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled White Gourd-flowered with Salt vs Oil Roasted Almonds:

• 5 ounces of Boiled White Gourd-flowered with Salt have 238 times more Sodium and 34 times more Water than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 12.1 times more Calcium, 36.7 times more Copper, 14.7 times more Iron, 24.9 times more Magnesium, 37.3 times more Manganese, 35.8 times more Phosphorus, 4.1 times more Potassium, 20.5 times more Selenium and 4.4 times more Zinc than Boiled and Drained White Gourd-flowered with Salt.
• 5 ounces of Boiled White Gourd-flowered with Salt lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil Roasted Almonds contain 46.7 times more Energy, 2758.5 times more Fat, 2104 times more Saturated Fat, 1502.1 times more Omega 6, 5.7 times more Carbohydrate, 8.8 times more Fiber and 35.4 times more Protein than Boiled and Drained White Gourd-flowered with Salt.
• 5 ounces of Boiled White Gourd-flowered with Salt provide inadequate amounts of Energy, Omega 6 and Protein