Comparing Nutrients in 1 pound Pumpkin Pie Spice VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Pie Spice	6%	27%	67%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Pumpkin Pie Spice	Blanched Almonds	Recommended Dietary Allowance
Energy	53.5% 1551kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	59% 57g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	93% 29.6g	56% 18g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	19% 3.24g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 314g	65% 84.7g	130g per day for Men 19-50 years
Sugars	48.5% 35g	29% 21g	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	0% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	177% 67g	118% 45g	38g per day for Men 19-50 years
Protein	46.7% 26g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Pie Spice	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.5% 0.59mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.6% 10mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	40% 0.52mg	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	27.2% 109μg	55.6% 222μg	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	118% 106mg	0% 0mg	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	58.4% 8.75mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	107% 129μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Pie Spice	Blanched Almonds	Recommended Dietary Allowance
Calcium	309% 3093mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	518% 4.66mg	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	1118% 89.4mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	3125% 72mg	362% 8.32mg	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	76.5% 535mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	88.5% 3007mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	15.7% 236mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	98% 10.8mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	1.04% 38.4g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pumpkin Pie Spice vs Blanched Almonds:

• Pumpkin Pie Spice has more Vitamin A, 3.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Vitamin B1, 5.2 times more Vitamin B2, 1.6 times more Vitamin B3, 2 times more Vitamin B9 and 12.3 times more Vitamin E than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pumpkin Pie Spice vs Blanched Almonds:

• Pumpkin Pie Spice has 2.9 times more Calcium, 6 times more Iron, 8.6 times more Manganese, 2.9 times more Selenium and 2.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Copper, 2 times more Magnesium, 4.1 times more Phosphorus and 1.3 times more Zinc than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice and Blanched Almonds have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pumpkin Pie Spice has 1.7 times more Saturated Fat, 16.3 times more Omega 3, 3.7 times more Carbohydrate, 1.7 times more Sugars and 1.5 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 4.2 times more Fat, 17.3 times more Omega 6 and 3.7 times more Protein than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.