Comparing Nutrients in 500 calories Pumpkin Pie Spice VS Sunflower Seeds

Weight per 500 calories

• Pumpkin Pie Spice: 146g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Pumpkin Pie Spice, which is very high in comparison to other foods. Pumpkin Pie Spice having high energy density.

Which food has more nutrients per 500 calories - Pumpkin Pie Spice or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Pie Spice	6%	27%	67%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pumpkin Pie Spice	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.4g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	30% 9.55g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	5.94% 0.095g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	6.15% 1.05g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	13% 17g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	57% 21.6g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	15% 8.42g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Pie Spice	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.1% 19μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.28mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	88.6% 1.15mg	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	8.77% 35μg	48.6% 194μg	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	38% 34.2mg	1.33% 1.2mg	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	19% 2.82mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Pie Spice	Sunflower Seeds	Recommended Dietary Allowance
Calcium	100% 997mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	171% 1.54mg	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	360% 29mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	47.3% 199mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	1007% 23mg	72.6% 1.67mg	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	24.6% 173mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	28.5% 969mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	5.07% 76mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.46mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pumpkin Pie Spice vs Sunflower Seeds:

• Pumpkin Pie Spice has 28.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.6 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3, 2 times more Vitamin B6, 5.5 times more Vitamin B9 and 10.7 times more Vitamin E than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pumpkin Pie Spice vs Sunflower Seeds:

• Pumpkin Pie Spice has 14.9 times more Calcium, 6.4 times more Iron, 13.9 times more Manganese, 1.8 times more Potassium and 9.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Copper, 1.4 times more Magnesium, 3.3 times more Phosphorus and 3.3 times more Selenium than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice and Dried Sunflower Seed Kernels have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pumpkin Pie Spice has 2.5 times more Saturated Fat, 1.8 times more Omega 3, 5.9 times more Carbohydrate, 5.1 times more Sugars and 2.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Fat, 18.9 times more Omega 6 and 2.1 times more Protein than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Pumpkin Pie Spice as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.