Comparing Nutrients in 5 ounces Boiled Pumpkin VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Pumpkin	Almonds	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.34% 6.95g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Almonds	Recommended Dietary Allowance
Vitamin A	45.4% 408μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.28mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.2% 12.8μg	15.6% 62.4μg	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	7.4% 6.66mg	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	7.56% 1.13mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Almonds	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	162% 1.46mg	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	10% 0.81mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	5.5% 0.13mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.07% 42.5mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	30.6% 1039mg	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	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Pumpkin vs Almonds:

• Boiled and Drained Pumpkin has more Vitamin A and more Vitamin C than Almonds.
• While Almonds contain 6.6 times more Vitamin B1, 14.6 times more Vitamin B2, 8.8 times more Vitamin B3, 2.3 times more Vitamin B5, 3.1 times more Vitamin B6, 4.9 times more Vitamin B9 and 32 times more Vitamin E than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin as well as Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Boiled Pumpkin vs Almonds:

• Boiled and Drained Pumpkin has 21.2 times more Water than Almonds.
• While Almonds contain 17.9 times more Calcium, 11.3 times more Copper, 6.5 times more Iron, 30 times more Magnesium, 24.5 times more Manganese, 16 times more Phosphorus, 3.2 times more Potassium, 20.5 times more Selenium and 13.6 times more Zinc than Boiled and Drained Pumpkin.

Comparison of macro-nutrients per 5 ounces:

• Almonds contain 29 times more Energy, 713.3 times more Fat, 102.8 times more Saturated Fat, 6162 times more Omega 6, 4.4 times more Carbohydrate, 2.1 times more Sugars, 11.4 times more Fiber and 29.4 times more Protein than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.