Comparing Nutrients in 1 kilogram Poppy Seed VS Pumpkin Pie Spice

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Pumpkin Pie Spice	6%	27%	67%

Macro Nutrients

	Poppy Seed	Pumpkin Pie Spice	Recommended Dietary Allowance
Energy	181% 5250kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	428% 416g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	141% 45g	204% 65.3g	32g per day for Men 19-50 years
Omega 3	171% 2.73g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	1664% 283g	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	216% 281g	533% 693g	130g per day for Men 19-50 years
Sugars	41.2% 30g	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	4% 2.9g	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 23.3g	NA	g per day for Men 19-50 years
Fiber	513% 195g	389% 148g	38g per day for Men 19-50 years
Protein	321% 180g	103% 57.6g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	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	712% 8.54mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.96mg	140% 22.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.8% 3.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	190% 2.47mg	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	205% 820μg	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	11% 10mg	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	118% 17.7mg	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

	Poppy Seed	Pumpkin Pie Spice	Recommended Dietary Allowance
Calcium	1438% 14380mg	682% 6820mg	1000mg per day for Men 19-50 years
Copper	1808% 16.3mg	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	1220% 98mg	2464% 197mg	8mg per day for Men 19-50 years
Magnesium	826% 3470mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	2916% 67mg	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	1243% 8700mg	169% 1180mg	700mg per day for Men 19-50 years
Potassium	211% 7190mg	195% 6630mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	34.7% 520mg	1500mg per day for Men 19-50 years
Zinc	718% 79mg	215% 23.7mg	11mg per day for Men 19-50 years
Water	1.6% 59.5g	2.3% 84.6g	3700g per day for Men 19-50 years

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

• Poppy Seed Spices have 6.5 times more Vitamin B1 and 3.4 times more Vitamin B9 than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains more Vitamin A, 1.4 times more Vitamin B2, 2.5 times more Vitamin B3, 1.6 times more Vitamin B6, 23.4 times more Vitamin C and more Vitamin K than Poppy Seed Spices.
• Both Poppy Seed Spices and Pumpkin Pie Spice have similar amounts of Vitamin E per 1 kg.
• Both Poppy Seed Spices as well as Pumpkin Pie Spice have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Poppy Seed vs Pumpkin Pie Spice:

• Poppy Seed Spices have 2.1 times more Calcium, 3.4 times more Copper, 2.6 times more Magnesium, 7.4 times more Phosphorus, 1.5 times more Selenium and 3.3 times more Zinc than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains 2 times more Iron, 2.4 times more Manganese and 2 times more Sodium than Poppy Seed Spices.
• Both Poppy Seed Spices and Pumpkin Pie Spice have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Poppy Seed Spices have 1.5 times more Energy, 3.3 times more Fat, 4.2 times more Omega 3, 39.6 times more Omega 6, 1.3 times more Fiber and 3.1 times more Protein than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains 1.4 times more Saturated Fat, 2.5 times more Carbohydrate and 2.6 times more Sugars than Poppy Seed Spices.
• Both Poppy Seed Spices as well as Pumpkin Pie Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.