Comparing Nutrients in 300 calories White Pepper VS Pumpkin Pie Spice

Weight per 300 calories

• White Pepper: 101g
• Pumpkin Pie Spice: 87.7g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - White Pepper or Pumpkin Pie Spice?

Macros Ratio

	Protein	Fat	Carbs
White Pepper	12%	6%	82%
Pumpkin Pie Spice	6%	27%	67%

Macro Nutrients

	White Pepper	Pumpkin Pie Spice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.15g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	2% 0.63g	18% 5.73g	32g per day for Men 19-50 years
Omega 3	NA	3.56% 0.057g	1.6g per day for Men 19-50 years
Omega 6	NA	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.5g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	NA	9.4% 6.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	70% 26.6g	34% 13g	38g per day for Men 19-50 years
Protein	19% 10.5g	9.02% 5.05g	56g per day for Men 19-50 years

Vitamins

	White Pepper	Pumpkin Pie Spice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.27% 11.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.86% 0.022mg	9.58% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.82% 0.13mg	9.24% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.34% 0.21mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	27% 0.35mg	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	2.53% 10μg	5.26% 21μg	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	23.6% 21.3mg	23% 20.5mg	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	NA	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Pepper	Pumpkin Pie Spice	Recommended Dietary Allowance
Calcium	27% 269mg	60% 598mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	47% 0.42mg	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	181% 14.5mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	28.4% 119mg	420mg per day for Men 19-50 years
Manganese	189% 4.36mg	604% 14mg	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	25.5% 178mg	14.8% 104mg	700mg per day for Men 19-50 years
Potassium	2.18% 74mg	17% 582mg	3400mg per day for Men 19-50 years
Selenium	5.7% 3.14μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	0.34% 5.07mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	19% 2.08mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.2% 7.42g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of White Pepper vs Pumpkin Pie Spice:

• Pumpkin Pie Spice contains 5.2 times more Vitamin B1, 9.2 times more Vitamin B3, 3.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than White Pepper Spices.
• Both White Pepper Spices and Pumpkin Pie Spice have similar amounts of Vitamin B2 and Vitamin C per 300 kcal.
• Both White Pepper Spices as well as Pumpkin Pie Spice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for White Pepper vs Pumpkin Pie Spice:

• White Pepper Spices have 2.2 times more Copper and 1.7 times more Phosphorus than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains 2.2 times more Calcium, 1.3 times more Magnesium, 3.2 times more Manganese, 7.9 times more Potassium, 2.6 times more Selenium, 9 times more Sodium and 1.8 times more Zinc than White Pepper Spices.
• Both White Pepper Spices and Pumpkin Pie Spice have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• White Pepper Spices have 2 times more Fiber and 2.1 times more Protein than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains 5.1 times more Fat and 9 times more Saturated Fat than White Pepper Spices.
• Both White Pepper Spices and Pumpkin Pie Spice have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both White Pepper Spices as well as Pumpkin Pie Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.