Comparing Nutrients in 7 ounces Canned Pumpkin with Salt VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin with Salt	11%	6%	83%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Pumpkin with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.082% 0.014g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	27% 35g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	15% 5.75g	55% 21g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	172% 1544μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.55% 0.73mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	18% 0.23mg	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	5.95% 24μg	13.4% 53.6μg	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	9.26% 8.33mg	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	14% 2.1mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	211% 1.9mg	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	34.5% 2.76mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	212% 4.9mg	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	9.92% 69.5mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.83% 179g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin with Salt VS Oil Roasted Almonds per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Pumpkin with Salt vs Oil Roasted Almonds:

• 7 ounces of Canned Pumpkin with Salt have more Vitamin A, 1.7 times more Vitamin B5, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 3.8 times more Vitamin B1, 14.5 times more Vitamin B2, 10 times more Vitamin B3, 2.1 times more Vitamin B6, 2.3 times more Vitamin B9 and 24.5 times more Vitamin E than Canned Pumpkin with Salt.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Pumpkin with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Pumpkin with Salt vs Oil Roasted Almonds:

• 7 ounces of Canned Pumpkin with Salt have 241 times more Sodium and 32.1 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 11.2 times more Calcium, 8.9 times more Copper, 2.6 times more Iron, 11.9 times more Magnesium, 16.5 times more Manganese, 13.3 times more Phosphorus, 3.4 times more Potassium, 10.3 times more Selenium and 18.1 times more Zinc than Canned Pumpkin with Salt.
• 7 ounces of Canned Pumpkin with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil Roasted Almonds contain 17.9 times more Energy, 197 times more Fat, 28.8 times more Saturated Fat, 1931.3 times more Omega 6, 2.2 times more Carbohydrate, 1.4 times more Sugars, 3.6 times more Fiber and 19.3 times more Protein than Canned Pumpkin with Salt.
• 7 ounces of Canned Pumpkin with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Pumpkin with Salt as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.