Comparing Nutrients in 1 kilogram Pumpkin Pie Spice VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Pie Spice	6%	27%	67%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Pumpkin Pie Spice	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	118% 3420kcal	200% 5800kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	492% 478g	97g per day for Men 19-50 years
Saturated Fat	204% 65.3g	265% 84.8g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	42% 7.15g	499% 84.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	533% 693g	230% 299g	130g per day for Men 19-50 years
Sugars	107% 77.6g	69% 50g	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	1.1% 0.8g	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	% 0.8g	g per day for Men 19-50 years
Sucrose	NA	% 48.4g	g per day for Men 19-50 years
Fiber	389% 148g	87% 33g	38g per day for Men 19-50 years
Protein	103% 57.6g	301% 168g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Pie Spice	Oil Roasted Cashews	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	303% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	168% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	140% 22.4mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	248% 3.23mg	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	62.5% 250μg	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	3.33% 3mg	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	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	237% 284μg	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Pie Spice	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	682% 6820mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	538% 4.84mg	2270% 20.4mg	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	756% 60.5mg	8mg per day for Men 19-50 years
Magnesium	324% 1360mg	650% 2730mg	420mg per day for Men 19-50 years
Manganese	6889% 158mg	725% 16.7mg	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	759% 5310mg	700mg per day for Men 19-50 years
Potassium	195% 6630mg	186% 6320mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	369% 203μg	55μg per day for Men 19-50 years
Sodium	34.7% 520mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	215% 23.7mg	486% 53.5mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	0.94% 34.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin Pie Spice VS Oil Roasted Cashews per 1 kg

Compare the macro and micronutrient content in 1 kg of Pumpkin Pie Spice versus 1 kg of Oil Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Pumpkin Pie Spice has 1.3 times more Vitamin B3, 1.2 times more Vitamin B6, 78 times more Vitamin C and 2.1 times more Vitamin E than Oil Roasted Cashews.
• While 1 kg of Oil Roasted Cashew Nuts contains 2.8 times more Vitamin B1 and 1.6 times more Vitamin B2 than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice and Oil Roasted Cashews provide similar amounts of Vitamin B9 and Vitamin K per one kilogram.
• 1 kilogram of Oil Roasted Cashews have insufficient amounts of Vitamin C
• Both Pumpkin Pie Spice as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Pumpkin Pie Spice has 15.9 times more Calcium, 3.3 times more Iron, 9.5 times more Manganese and 4 times more Sodium than Oil Roasted Cashews.
• While 1 kg of Oil Roasted Cashew Nuts contains 4.2 times more Copper, 2 times more Magnesium, 4.5 times more Phosphorus, 2.2 times more Selenium and 2.3 times more Zinc than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice and Oil Roasted Cashews contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pumpkin Pie Spice has 2.3 times more Carbohydrate, 1.5 times more Sugars and 4.5 times more Fiber than Oil Roasted Cashews.
• While 1 kg of Oil Roasted Cashew Nuts contains 1.7 times more Energy, 3.8 times more Fat, 1.3 times more Saturated Fat, 11.9 times more Omega 6 and 2.9 times more Protein than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice and Oil Roasted Cashews offer comparable quantities of Omega 3 per one kilogram.