Comparing Nutrients in 14 ounces Pumpkin Pie Spice VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Pie Spice	6%	27%	67%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Pumpkin Pie Spice	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	47% 1357kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	51.6% 50g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.84g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 275g	54% 70g	130g per day for Men 19-50 years
Sugars	42.5% 30.8g	25% 18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	155% 58.7g	110% 41.7g	38g per day for Men 19-50 years
Protein	41% 23g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Pie Spice	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	36% 0.47mg	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	24% 95μg	26.8% 107μg	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	103% 93mg	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	51% 7.66mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	94% 113μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Pie Spice	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	271% 2707mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	213% 1.92mg	421% 3.8mg	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	978% 78.2mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	2734% 63mg	425% 9.76mg	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% 468mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	77.4% 2631mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	13.8% 206mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.91% 33.6g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin Pie Spice VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Pumpkin Pie Spice versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pumpkin Pie Spice vs Oil Roasted Almonds:

• 14 ounces of Pumpkin Pie Spice have 1.4 times more Vitamin B1, 3.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 5.7 times more Vitamin B2, 1.6 times more Vitamin B3 and 13.5 times more Vitamin E than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice and Oil Roasted Almonds provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Pumpkin Pie Spice as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pumpkin Pie Spice vs Oil Roasted Almonds:

• 14 ounces of Pumpkin Pie Spice have 2.3 times more Calcium, 5.4 times more Iron, 6.4 times more Manganese, 2.3 times more Selenium and 52 times more Sodium than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 2 times more Copper, 2 times more Magnesium, 3.9 times more Phosphorus and 1.3 times more Zinc than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice and Oil Roasted Almonds contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pumpkin Pie Spice have 1.6 times more Saturated Fat, more Omega 3, 3.9 times more Carbohydrate, 1.7 times more Sugars and 1.4 times more Fiber than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.8 times more Energy, 4.4 times more Fat, 18.9 times more Omega 6 and 3.7 times more Protein than Pumpkin Pie Spice.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3