Comparing Nutrients in 7 ounces Blanched Almonds VS Waxgourd

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Waxgourd	10%	12%	78%

Macro Nutrients

	Blanched Almonds	Waxgourd	Recommended Dietary Allowance
Energy	40.4% 1171kcal	0.89% 25.8kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	4.58% 5.95g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	NA	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	0% 0g	NA	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	15% 5.75g	38g per day for Men 19-50 years
Protein	76% 42.5g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Waxgourd	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	5.28% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	5.34% 0.069mg	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	24.3% 97μg	2.5% 9.92μg	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	0% 0mg	28.7% 25.8mg	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	314% 47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Waxgourd	Recommended Dietary Allowance
Calcium	47% 468mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	5.07% 0.046mg	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	81.4% 6.5mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	5% 0.12mg	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	136% 955mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	0.35% 12mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	5.15% 191g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Waxgourd:

• Blanched Almonds have 4.8 times more Vitamin B1, 6.5 times more Vitamin B2, 8.8 times more Vitamin B3, 2.4 times more Vitamin B5, 3.3 times more Vitamin B6 and 9.8 times more Vitamin B9 than Raw Waxgourd.
• While Raw Waxgourd contains more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Raw Waxgourd have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Waxgourd:

• Blanched Almonds have 12.4 times more Calcium, 44.7 times more Copper, 8.2 times more Iron, 26.8 times more Magnesium, 31.6 times more Manganese, 25.3 times more Phosphorus, 109.8 times more Potassium, 16 times more Selenium and 4.9 times more Zinc than Raw Waxgourd.
• While Raw Waxgourd contains 5.8 times more Sodium and 21.3 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 45.4 times more Energy, 262.6 times more Fat, 247.1 times more Saturated Fat, 142.1 times more Omega 6, 6.2 times more Carbohydrate, 3.4 times more Fiber and 53.5 times more Protein than Raw Waxgourd.
• Both Blanched Almonds as well as Raw Waxgourd have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.