Comparing Nutrients in 500 calories Poppy Seed VS Pumpkin Pie Spice

Weight per 500 calories

• Poppy Seed: 95g
• Pumpkin Pie Spice: 146g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.6g	19% 18.4g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	30% 9.55g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	5.94% 0.095g	1.6g per day for Men 19-50 years
Omega 6	159% 27g	6.15% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 26.8g	78% 101g	130g per day for Men 19-50 years
Sugars	3.93% 2.85g	15.6% 11.3g	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	0.38% 0.28g	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	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	57% 21.6g	38g per day for Men 19-50 years
Protein	30.6% 17g	15% 8.42g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Pumpkin Pie Spice	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.1% 19μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.8% 0.81mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.33% 0.85mg	20.5% 3.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.17% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	45% 0.58mg	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	19.5% 78μg	8.77% 35μg	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	1.06% 0.95mg	38% 34.2mg	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	11.2% 1.7mg	19% 2.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34.6% 41.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Pumpkin Pie Spice	Recommended Dietary Allowance
Calcium	137% 1370mg	100% 997mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	78.6% 0.71mg	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	116% 9.3mg	360% 29mg	8mg per day for Men 19-50 years
Magnesium	78.7% 330mg	47.3% 199mg	420mg per day for Men 19-50 years
Manganese	278% 6.4mg	1007% 23mg	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	118% 829mg	24.6% 173mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	28.5% 969mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	1.65% 24.8mg	5.07% 76mg	1500mg per day for Men 19-50 years
Zinc	68.4% 7.52mg	31.5% 3.46mg	11mg per day for Men 19-50 years
Water	0.15% 5.67g	0.33% 12.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Poppy Seed Spices as well as Pumpkin Pie Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.