Comparing Nutrients in 300 calories Poppy Seed VS Pumpkin Pie Spice

Weight per 300 calories

• Poppy Seed: 57g
• Pumpkin Pie Spice: 87.7g

Poppy Seed has 1.5 times more energy per 100g than Pumpkin Pie Spice. It has very high energy density when compared to other foods. Pumpkin Pie Spice having high energy density.

Which food has more nutrients per 300 calories - Poppy Seed or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.7g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	8.07% 2.6g	18% 5.73g	32g per day for Men 19-50 years
Omega 3	9.75% 0.16g	3.56% 0.057g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	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	12.4% 16g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	2.36% 1.7g	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	0.23% 0.17g	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	% 0.21g	NA	g per day for Men 19-50 years
Sucrose	% 1.33g	NA	g per day for Men 19-50 years
Fiber	29.3% 11g	34% 13g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	9.02% 5.05g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	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	40.7% 0.49mg	9.58% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	9.24% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	11.7% 47μg	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	0.63% 0.57mg	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	6.74% 1mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Pumpkin Pie Spice	Recommended Dietary Allowance
Calcium	82% 822mg	60% 598mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	69.7% 5.58mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	28.4% 119mg	420mg per day for Men 19-50 years
Manganese	167% 3.83mg	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	71% 497mg	14.8% 104mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	17% 582mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	0.99% 15mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	19% 2.08mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.2% 7.42g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Poppy Seed vs Pumpkin Pie Spice:

• Poppy Seed Spices have 4.2 times more Vitamin B1 and 2.2 times more Vitamin B9 than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 2.5 times more Vitamin B6, 35.9 times more Vitamin C, 1.7 times more Vitamin E and more Vitamin K than Poppy Seed Spices.
• Both Poppy Seed 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 Poppy Seed vs Pumpkin Pie Spice:

• Poppy Seed Spices have 1.4 times more Calcium, 2.2 times more Copper, 1.7 times more Magnesium, 4.8 times more Phosphorus and 2.2 times more Zinc than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains 3.1 times more Iron, 3.6 times more Manganese, 1.4 times more Potassium and 3.1 times more Sodium than Poppy Seed Spices.
• Both Poppy Seed Spices and Pumpkin Pie Spice have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Poppy Seed Spices have 2.1 times more Fat, 2.7 times more Omega 3, 25.8 times more Omega 6 and 2 times more Protein than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains 2.2 times more Saturated Fat, 3.8 times more Carbohydrate and 4 times more Sugars than Poppy Seed Spices.
• Both Poppy Seed Spices and Pumpkin Pie Spice have similar amounts of Energy and Fiber per 300 kcal.
• Both Poppy Seed Spices as well as Pumpkin Pie Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.