Comparing Nutrients in 1 kilogram Almonds VS Canned Pumpkin Pie Mix

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Pumpkin Pie Mix	4%	1%	95%

Macro Nutrients

	Almonds	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	200% 5790kcal	36% 1040kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	203% 264g	130g per day for Men 19-50 years
Sugars	60% 43.5g	NA	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	218% 83g	38g per day for Men 19-50 years
Protein	378% 212g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	461% 4150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	23.4% 3.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	228% 11.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	87.5% 350μg	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	39% 35mg	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	1709% 256mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Calcium	269% 2690mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	75.6% 0.68mg	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	464% 37mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	174% 4mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	40.6% 1380mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	139% 2080mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	1.2% 44g	19.3% 715g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Canned Pumpkin Pie Mix:

• Almonds have 12.8 times more Vitamin B1, 9.6 times more Vitamin B2, 9.7 times more Vitamin B3 and 1.3 times more Vitamin B9 than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains more Vitamin A, 2.4 times more Vitamin B5 and more Vitamin C than Almonds.
• Both Almonds and Canned Pumpkin Pie Mix have similar amounts of Vitamin B6 per 1 kg.
• Both Almonds as well as Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Canned Pumpkin Pie Mix:

• Almonds have 7.3 times more Calcium, 15.2 times more Copper, 3.5 times more Iron, 16.9 times more Magnesium, 5.4 times more Manganese, 10.7 times more Phosphorus, 5.3 times more Potassium, 3.7 times more Selenium and 11.6 times more Zinc than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains 208 times more Sodium and 16.2 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 5.6 times more Energy, 384.1 times more Fat, 58.5 times more Saturated Fat, 4108 times more Omega 6, 1.5 times more Fiber and 19.4 times more Protein than Canned Pumpkin Pie Mix.
• Both Almonds and Canned Pumpkin Pie Mix have similar amounts of Carbohydrate per 1 kg.
• Both Almonds as well as Canned Pumpkin Pie Mix have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.