Comparing Nutrients in 5 ounces Roasted Almonds VS Pumpkin Pie Spice

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Pumpkin Pie Spice	6%	27%	67%

Macro Nutrients

	Roasted Almonds	Pumpkin Pie Spice	Recommended Dietary Allowance
Energy	29.2% 848kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	29% 9.26g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	5.96% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	75.5% 98g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	15% 11g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	55.2% 21g	38g per day for Men 19-50 years
Protein	53% 29.7g	14.6% 8.16g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Pumpkin Pie Spice	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	43.6% 0.57mg	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	8.5% 34μg	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% 0mg	37% 33mg	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	226% 34mg	18.2% 2.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	33.5% 40.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Pumpkin Pie Spice	Recommended Dietary Allowance
Calcium	38% 380mg	97% 967mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	76.2% 0.69mg	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	66% 5.3mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	976% 22.5mg	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	95% 668mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	27.6% 940mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	4.9% 73.7mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	30.5% 3.36mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Pumpkin Pie Spice:

• Dry Roasted Almonds have 8.7 times more Vitamin B2, 1.6 times more Vitamin B3, 2.3 times more Vitamin B9 and 12.4 times more Vitamin E than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains more Vitamin A, 1.7 times more Vitamin B1, 2.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Pumpkin Pie Spice have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Pumpkin Pie Spice:

• Dry Roasted Almonds have 2.3 times more Copper, 2.1 times more Magnesium, 4 times more Phosphorus and 1.4 times more Zinc than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains 2.5 times more Calcium, 5.3 times more Iron, 7.1 times more Manganese, 4.7 times more Selenium and 17.3 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Pumpkin Pie Spice have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 1.7 times more Energy, 4.2 times more Fat, 18.1 times more Omega 6 and 3.6 times more Protein than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains 1.6 times more Saturated Fat, 6.5 times more Omega 3, 3.3 times more Carbohydrate, 1.6 times more Sugars and 1.4 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Pumpkin Pie Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.