Comparing Nutrients in 5 ounces Boiled Pumpkin VS 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	0.98% 28.3kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	108% 18.3g	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% 29.8g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Roasted 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	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.28mg	9.1% 0.46mg	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	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.2% 12.8μg	19.5% 78μg	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	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	5.5% 0.13mg	138% 3.16mg	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	6.07% 42.5mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pumpkin has more Vitamin A and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.5 times more Vitamin B1, 15.3 times more Vitamin B2, 8.8 times more Vitamin B3, 1.6 times more Vitamin B5, 3.1 times more Vitamin B6, 6.1 times more Vitamin B9 and 29.9 times more Vitamin E than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Boiled Pumpkin vs Roasted Almonds:

• Boiled and Drained Pumpkin has 38.9 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 17.9 times more Calcium, 12.1 times more Copper, 6.5 times more Iron, 31 times more Magnesium, 25.1 times more Manganese, 15.7 times more Phosphorus, 3.1 times more Potassium, 10 times more Selenium and 14.4 times more Zinc than Boiled and Drained Pumpkin.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds contain 29.9 times more Energy, 750.6 times more Fat, 110.6 times more Saturated Fat, 6472.5 times more Omega 6, 4.3 times more Carbohydrate, 2.3 times more Sugars, 9.9 times more Fiber and 29.1 times more Protein than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.