Comparing Nutrients in 100 calories Boiled White Gourd-flowered VS Almonds

Weight per 100 calories

• Boiled White Gourd-flowered: 667g
• Almonds: 17.3g

Almonds have 38.6 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is very high in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

Which food has more nutrients per 100 calories - Boiled White Gourd-flowered or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled White Gourd-flowered	Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.13g	8.9% 8.62g	97g per day for Men 19-50 years
Saturated Fat	0.042% 0.013g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	NA	0.032% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	2.86% 3.72g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.75g	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	0.026% 0.019g	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	% 0.029g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	21% 8g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	7.14% 4g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	1.82% 0.024mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33% 9.84μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.67% 26.7μg	1.9% 7.6μg	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	63% 56.7mg	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	NA	29.5% 4.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Almonds	Recommended Dietary Allowance
Calcium	16% 160mg	4.65% 46.5mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	19.8% 0.18mg	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	21% 1.67mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	16.4% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	17.4% 7.82μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.4% 86.7mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	33.3% 1133mg	3.72% 127mg	3400mg per day for Men 19-50 years
Selenium	2.42% 1.33μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.3mg	0.012% 0.17mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.67mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	17% 635g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled White Gourd-flowered vs Almonds:

• Boiled and Drained White Gourd-flowered has 5.5 times more Vitamin B1, 4.2 times more Vitamin B3, 11.8 times more Vitamin B5, 10.7 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 1.3 times more Vitamin B2 than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled White Gourd-flowered vs Almonds:

• Boiled and Drained White Gourd-flowered has 3.4 times more Calcium, 2.6 times more Iron, 1.6 times more Magnesium, 9 times more Potassium, 1.9 times more Selenium, 8.7 times more Zinc and 834.3 times more Water than Almonds.
• Both Boiled and Drained White Gourd-flowered and Almonds have similar amounts of Copper, Manganese and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained White Gourd-flowered has 6.6 times more Carbohydrate and 3.7 times more Fiber than Almonds.
• While Almonds contain 64.7 times more Fat, 49.2 times more Saturated Fat and 35.5 times more Omega 6 than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Almonds have similar amounts of Energy and Protein per 100 kcal.
• Both Boiled and Drained White Gourd-flowered as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.