Comparing Nutrients in 100 grams Roasted Almonds VS Boiled Pumpkin Flowers

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Pumpkin Flowers	24%	4%	72%

Macro Nutrients

	Roasted Almonds	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Energy	20.6% 598kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	0.012% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	2.54% 3.3g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	3.3% 2.4g	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	0.014% 0.01g	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	% 0.01g	NA	g per day for Men 19-50 years
Sucrose	% 4.75g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	37.4% 21g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.67% 87μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	2.46% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	1.94% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	3.85% 0.05mg	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	13.8% 55μg	10.3% 41μg	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	5.56% 5mg	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	159% 24mg	0.27% 0.04mg	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

	Roasted Almonds	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Calcium	27% 268mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	11% 0.1mg	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	46.6% 3.73mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	67.3% 471mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	3.1% 106mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Boiled Pumpkin Flowers per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Almonds versus 100 g of Boiled Pumpkin Flowers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Almonds vs Boiled Pumpkin Flowers:

• 100 grams of Roasted Almonds have 4.3 times more Vitamin B1, 37.4 times more Vitamin B2, 11.7 times more Vitamin B3, 2.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 597.5 times more Vitamin E than Boiled Pumpkin Flowers.
• While 100 g of Boiled and Drained Pumpkin Flowers contain more Vitamin A and more Vitamin C than Dry Roasted Almonds.
• 100 grams of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• 100 grams of Boiled Pumpkin Flowers have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Dry Roasted Almonds as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Roasted Almonds vs Boiled Pumpkin Flowers:

• 100 grams of Roasted Almonds have 7.2 times more Calcium, 11 times more Copper, 4.2 times more Iron, 11.2 times more Magnesium, 13.9 times more Phosphorus, 6.7 times more Potassium, 2.9 times more Selenium and 33.1 times more Zinc than Boiled Pumpkin Flowers.
• While 100 g of Boiled and Drained Pumpkin Flowers contain 39.5 times more Water than Dry Roasted Almonds.
• 100 grams of Boiled Pumpkin Flowers lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Almonds have 39.9 times more Energy, 656.8 times more Fat, 99.8 times more Saturated Fat, 6472.5 times more Omega 6, 6.4 times more Carbohydrate, 2 times more Sugars, 12.1 times more Fiber and 19.2 times more Protein than Boiled Pumpkin Flowers.
• 100 grams of Boiled Pumpkin Flowers provide inadequate amounts of Energy, Omega 6 and Protein
• Both Dry Roasted Almonds as well as Boiled and Drained Pumpkin Flowers provide inadequate amounts of Omega 3 in 100 grams.