Comparing Nutrients in 1 kilogram Pumpkin Pie Spice VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Pie Spice	6%	27%	67%
Broccoli	27%	8%	65%

Macro Nutrients

	Pumpkin Pie Spice	Broccoli	Recommended Dietary Allowance
Energy	118% 3420kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	204% 65.3g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	42% 7.15g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	533% 693g	51% 66.4g	130g per day for Men 19-50 years
Sugars	107% 77.6g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	389% 148g	68.4% 26g	38g per day for Men 19-50 years
Protein	103% 57.6g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Pie Spice	Broccoli	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	140% 22.4mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	135% 1.75mg	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	60% 240μg	158% 630μg	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	260% 234mg	991% 892mg	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	129% 19.3mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	237% 284μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Pie Spice	Broccoli	Recommended Dietary Allowance
Calcium	682% 6820mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	538% 4.84mg	54.4% 0.49mg	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	2464% 197mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	324% 1360mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	6889% 158mg	91% 2.1mg	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	169% 1180mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	195% 6630mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	34.7% 520mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	215% 23.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	24% 893g	3700g per day for Men 19-50 years

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

• Pumpkin Pie Spice has 1.8 times more Vitamin B1, 3.5 times more Vitamin B3, 2.3 times more Vitamin B6 and 2.5 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Vitamin A, 2.6 times more Vitamin B9, 3.8 times more Vitamin C and 3.6 times more Vitamin K than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice and Raw Broccoli have similar amounts of Vitamin B2 per 1 kg.
• Both Pumpkin Pie Spice as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Pumpkin Pie Spice has 14.5 times more Calcium, 9.9 times more Copper, 27 times more Iron, 6.5 times more Magnesium, 75.4 times more Manganese, 1.8 times more Phosphorus, 2.1 times more Potassium, 3.7 times more Selenium, 1.6 times more Sodium and 5.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 10.6 times more Water than Pumpkin Pie Spice.

Comparison of macro-nutrients per 1 kilogram:

• Pumpkin Pie Spice has 10.1 times more Energy, 34.1 times more Fat, 57.3 times more Saturated Fat, 14.6 times more Omega 6, 10.4 times more Carbohydrate, 4.6 times more Sugars, 5.7 times more Fiber and 2 times more Protein than Raw Broccoli.
• Both Pumpkin Pie Spice and Raw Broccoli have similar amounts of Omega 3 per 1 kg.
• Both Pumpkin Pie Spice as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.