Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Boiled Pumpkin Flowers

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Pumpkin Flowers	24%	4%	72%

Macro Nutrients

	Oil Roasted Almonds	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Energy	41.5% 1205kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	0.023% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	5.04% 6.55g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	6.57% 4.76g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	75.2% 42g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	3.84% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	7.63% 0.099mg	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	13.4% 53.6μg	20.3% 81.4μg	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	0% 0mg	11% 9.92mg	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	344% 51.5mg	0.53% 0.079mg	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

	Oil Roasted Almonds	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Calcium	57.7% 577mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	22% 0.2mg	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	91% 7.3mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	NA	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	132% 925mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	6.2% 210mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Boiled Pumpkin Flowers per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Boiled Pumpkin Flowers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Boiled Pumpkin Flowers:

• 7 ounces of Oil Roasted Almonds have 5.1 times more Vitamin B1, 24.4 times more Vitamin B2, 11.8 times more Vitamin B3, 2.4 times more Vitamin B6 and 649.3 times more Vitamin E than Boiled Pumpkin Flowers.
• While 7 oz of Boiled and Drained Pumpkin Flowers contain more Vitamin A, 1.5 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Boiled Pumpkin Flowers have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Oil Roasted Almonds as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Boiled Pumpkin Flowers:

• 7 ounces of Oil Roasted Almonds have 7.9 times more Calcium, 9.6 times more Copper, 4.2 times more Iron, 11 times more Magnesium, 13.7 times more Phosphorus, 6.6 times more Potassium, 5.9 times more Selenium and 30.7 times more Zinc than Boiled Pumpkin Flowers.
• While 7 oz of Boiled and Drained Pumpkin Flowers contain 34 times more Water than Oil Roasted Almonds.
• 7 ounces of Boiled Pumpkin Flowers lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 40.5 times more Energy, 689.6 times more Fat, 102.6 times more Saturated Fat, 6759.5 times more Omega 6, 5.4 times more Carbohydrate, 1.9 times more Sugars, 11.7 times more Fiber and 19.5 times more Protein than Boiled Pumpkin Flowers.
• 7 ounces of Boiled Pumpkin Flowers provide inadequate amounts of Energy, Omega 6 and Protein
• Both Oil Roasted Almonds as well as Boiled and Drained Pumpkin Flowers provide inadequate amounts of Omega 3 in seven ounces.