Comparing Nutrients in 500 calories Pumpkin Pie Spice VS Toasted Sunflower Seeds

Weight per 500 calories

• Pumpkin Pie Spice: 146g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 1.8 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.

Discover which food has more nutrients per 500 calories - Pumpkin Pie Spice or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Pie Spice	6%	27%	67%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Pumpkin Pie Spice	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.4g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	30% 9.55g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	5.94% 0.095g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	6.15% 1.05g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	NA	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	57% 21.6g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	15% 8.42g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Pie Spice	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.1% 19μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.28mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	50% 0.65mg	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% 192μg	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	1.26% 1.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Pie Spice	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	100% 997mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	165% 1.5mg	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	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	47.3% 199mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	1007% 23mg	74.2% 1.7mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	28.5% 969mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	NA	55μg per day for Men 19-50 years
Sodium	5.07% 76mg	0.16% 2.42mg	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	0.022% 0.81g	3700g per day for Men 19-50 years

Pumpkin Pie Spice VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pumpkin Pie Spice or Toasted Sunflower Seeds?

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

• 500 calories of Pumpkin Pie Spice have 30.3 times more Vitamin C than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B1 and 5.5 times more Vitamin B9 than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice and Toasted Sunflower Seeds provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Pumpkin Pie Spice have insufficient amounts of Vitamin B9
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Pumpkin Pie Spice as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Pumpkin Pie Spice have 21.7 times more Calcium, 5.2 times more Iron, 1.9 times more Magnesium, 13.6 times more Manganese and 2.4 times more Potassium than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Copper and 5.4 times more Phosphorus than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice and Toasted Sunflower Seeds contain similar levels of Zinc per 500 calories.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pumpkin Pie Spice have 2 times more Saturated Fat, 6.1 times more Carbohydrate and 2.3 times more Fiber than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.5 times more Fat, 28.9 times more Omega 6 and 1.7 times more Protein than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Pumpkin Pie Spice provide inadequate amounts of Omega 6
• Both Pumpkin Pie Spice as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.