Comparing Nutrients in 1 kilogram Roasted Almonds VS Pumpkin Pie Spice

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Pumpkin Pie Spice	6%	27%	67%

Macro Nutrients

	Roasted Almonds	Pumpkin Pie Spice	Recommended Dietary Allowance
Energy	206% 5980kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	204% 65.3g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	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	162% 210g	533% 693g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	389% 148g	38g per day for Men 19-50 years
Protein	374% 210g	103% 57.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Pumpkin Pie Spice	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	140% 22.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	308% 4mg	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	138% 550μg	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	0% 0mg	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	1593% 239mg	129% 19.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	237% 284μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Pumpkin Pie Spice	Recommended Dietary Allowance
Calcium	268% 2680mg	682% 6820mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	538% 4.84mg	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	466% 37.3mg	2464% 197mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	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	673% 4710mg	169% 1180mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	195% 6630mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	34.7% 520mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	215% 23.7mg	11mg per day for Men 19-50 years
Water	0.65% 24g	2.3% 84.6g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 8.7 times more Vitamin B2, 1.6 times more Vitamin B3, 2.3 times more Vitamin B9 and 12.4 times more Vitamin E than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains more Vitamin A, 1.7 times more Vitamin B1, 2.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Pumpkin Pie Spice have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Almonds vs Pumpkin Pie Spice:

• Dry Roasted Almonds have 2.3 times more Copper, 2.1 times more Magnesium, 4 times more Phosphorus and 1.4 times more Zinc than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains 2.5 times more Calcium, 5.3 times more Iron, 7.1 times more Manganese, 4.7 times more Selenium and 17.3 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Pumpkin Pie Spice have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 1.7 times more Energy, 4.2 times more Fat, 18.1 times more Omega 6 and 3.6 times more Protein than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains 1.6 times more Saturated Fat, 6.5 times more Omega 3, 3.3 times more Carbohydrate, 1.6 times more Sugars and 1.4 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Pumpkin Pie Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.