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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves	41%	7%	52%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled Pumpkin Leaves	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.058% 0.01g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.17% 6.73g	27% 35g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	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	14% 5.36g	55% 21g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.67% 0.083mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	12.4% 49.6μg	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	2.2% 2mg	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	12.7% 1.9mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	179% 214μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	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	79.4% 6.35mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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	22.4% 157mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	25.6% 869mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.15% 5.56g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Boiled Pumpkin Leaves 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 Boiled Pumpkin Leaves vs Oil Roasted Almonds:

• 7 ounces of Boiled Pumpkin Leaves have more Vitamin A, 1.7 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.4 times more Vitamin B1, 5.7 times more Vitamin B2, 4.3 times more Vitamin B3, 5.5 times more Vitamin B5 and 27.1 times more Vitamin E than Boiled and Drained Pumpkin Leaves.
• Both Boiled Pumpkin Leaves and Oil Roasted Almonds provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled Pumpkin Leaves have insufficient amounts of Vitamin B5
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Pumpkin Leaves as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Pumpkin Leaves have 33 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 6.8 times more Calcium, 7.2 times more Copper, 7.2 times more Magnesium, 6.9 times more Manganese, 5.9 times more Phosphorus, 1.6 times more Potassium, 4.6 times more Selenium and 15.4 times more Zinc than Boiled and Drained Pumpkin Leaves.
• Both Boiled Pumpkin Leaves and Oil Roasted Almonds contain similar levels of Iron per seven ounces.
• 7 ounces of Boiled Pumpkin Leaves lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil Roasted Almonds contain 28.9 times more Energy, 250.8 times more Fat, 36.9 times more Saturated Fat, 2703.8 times more Omega 6, 5.2 times more Carbohydrate, 6.6 times more Sugars, 3.9 times more Fiber and 7.8 times more Protein than Boiled and Drained Pumpkin Leaves.
• 7 ounces of Boiled Pumpkin Leaves provide inadequate amounts of Energy and Omega 6
• Both Boiled and Drained Pumpkin Leaves as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.