Comparing Nutrients in 1 kilogram Carrots VS Pumpkin Pie Spice

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Pumpkin Pie Spice	6%	27%	67%

Macro Nutrients

	Carrots	Pumpkin Pie Spice	Recommended Dietary Allowance
Energy	14% 410kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	204% 65.3g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	42% 7.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	533% 693g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	107% 77.6g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	389% 148g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	103% 57.6g	56g per day for Men 19-50 years

Vitamins

	Carrots	Pumpkin Pie Spice	Recommended Dietary Allowance
Vitamin A	928% 8350μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	140% 22.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	308% 4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	60% 240μg	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	65.6% 59mg	260% 234mg	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	44% 6.6mg	129% 19.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	237% 284μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Pumpkin Pie Spice	Recommended Dietary Allowance
Calcium	33% 330mg	682% 6820mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	538% 4.84mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	2464% 197mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	6889% 158mg	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	50% 350mg	169% 1180mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	195% 6630mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	34.7% 520mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	215% 23.7mg	11mg per day for Men 19-50 years
Water	24% 883g	2.3% 84.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Pumpkin Pie Spice:

• Raw Carrots have 64.2 times more Vitamin A than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains 2 times more Vitamin B1, 2.4 times more Vitamin B2, 2.3 times more Vitamin B3, 2.9 times more Vitamin B6, 1.3 times more Vitamin B9, 4 times more Vitamin C, 2.9 times more Vitamin E and 2.2 times more Vitamin K than Raw Carrots.
• Both Raw Carrots as well as Pumpkin Pie Spice have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Pumpkin Pie Spice:

• Raw Carrots have 1.3 times more Sodium and 10.4 times more Water than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains 20.7 times more Calcium, 10.8 times more Copper, 65.7 times more Iron, 11.3 times more Magnesium, 110.8 times more Manganese, 3.4 times more Phosphorus, 2.1 times more Potassium, 93 times more Selenium and 9.9 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Pumpkin Pie Spice contains 8.3 times more Energy, 52.5 times more Fat, 204.1 times more Saturated Fat, 32.5 times more Omega 3, 7.2 times more Omega 6, 7.2 times more Carbohydrate, 1.6 times more Sugars, 5.3 times more Fiber and 6.2 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Pumpkin Pie Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.