Comparing Nutrients in 1 pound 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	82% 2381kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	194% 189g	59% 57g	97g per day for Men 19-50 years
Saturated Fat	64% 20.5g	93% 29.6g	32g per day for Men 19-50 years
Omega 3	77.4% 1.24g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	755% 128g	19% 3.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	242% 314g	130g per day for Men 19-50 years
Sugars	18.7% 13.6g	48.5% 35g	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	1.8% 1.3g	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	% 1.68g	NA	g per day for Men 19-50 years
Sucrose	% 10.6g	NA	g per day for Men 19-50 years
Fiber	233% 88.5g	177% 67g	38g per day for Men 19-50 years
Protein	146% 81.6g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Pumpkin Pie Spice	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	323% 3.87mg	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.06mg	63.6% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	140% 1.8mg	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	93% 372μg	27.2% 109μg	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	5.04% 4.54mg	118% 106mg	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	53.5% 8.03mg	58.4% 8.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	107% 129μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Pumpkin Pie Spice	Recommended Dietary Allowance
Calcium	652% 6523mg	309% 3093mg	1000mg per day for Men 19-50 years
Copper	820% 7.38mg	244% 2.2mg	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	553% 44.3mg	1118% 89.4mg	8mg per day for Men 19-50 years
Magnesium	375% 1574mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	1323% 30.4mg	3125% 72mg	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	564% 3946mg	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	96% 3261mg	88.5% 3007mg	3400mg per day for Men 19-50 years
Selenium	111% 61.2μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	15.7% 236mg	1500mg per day for Men 19-50 years
Zinc	326% 36mg	98% 10.8mg	11mg per day for Men 19-50 years
Water	0.73% 27g	1.04% 38.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Poppy Seed Spices as well as Pumpkin Pie Spice have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.