Comparing Nutrients in 5 ounces Dried Rosemary Spices VS Pumpkin Pie Spice

Macros Ratio

	Protein	Fat	Carbs
Dried Rosemary Spices	5%	33%	62%
Pumpkin Pie Spice	6%	27%	67%

Macro Nutrients

	Dried Rosemary Spices	Pumpkin Pie Spice	Recommended Dietary Allowance
Energy	16% 469kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	22.2% 21.6g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	32.7% 10.4g	29% 9.26g	32g per day for Men 19-50 years
Omega 3	95% 1.53g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	9.67% 1.64g	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	70% 91g	75.5% 98g	130g per day for Men 19-50 years
Sugars	NA	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	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	159% 60.4g	55.2% 21g	38g per day for Men 19-50 years
Protein	12.4% 6.9g	14.6% 8.16g	56g per day for Men 19-50 years

Vitamins

	Dried Rosemary Spices	Pumpkin Pie Spice	Recommended Dietary Allowance
Vitamin A	24.6% 221μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.7% 0.73mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	190% 2.47mg	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	109% 435μg	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	96% 86.7mg	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	NA	18.2% 2.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	33.5% 40.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Rosemary Spices	Pumpkin Pie Spice	Recommended Dietary Allowance
Calcium	181% 1814mg	97% 967mg	1000mg per day for Men 19-50 years
Copper	86.6% 0.78mg	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	518% 41.5mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	74.2% 312mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	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	14% 99mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	40% 1354mg	27.6% 940mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	4.72% 71mg	4.9% 73.7mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.58mg	30.5% 3.36mg	11mg per day for Men 19-50 years
Water	0.36% 13g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Rosemary Spices vs Pumpkin Pie Spice:

• Dried Rosemary Spices have 12 times more Vitamin A, 3.9 times more Vitamin B1, 3.1 times more Vitamin B2, 4.4 times more Vitamin B6, 12.8 times more Vitamin B9 and 2.6 times more Vitamin C than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains 2.2 times more Vitamin B3 than Dried Rosemary Spices.
• Both Dried Rosemary Spices as well as Pumpkin Pie Spice have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Rosemary Spices vs Pumpkin Pie Spice:

• Dried Rosemary Spices have 1.9 times more Calcium, 1.5 times more Iron, 1.6 times more Magnesium, 1.4 times more Potassium and 1.4 times more Zinc than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains 8.5 times more Manganese, 1.7 times more Phosphorus and 2 times more Selenium than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Pumpkin Pie Spice have similar amounts of Copper and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Rosemary Spices have 1.2 times more Fat, 16.6 times more Omega 3, 1.6 times more Omega 6 and 2.9 times more Fiber than Pumpkin Pie Spice.
• Both Dried Rosemary Spices and Pumpkin Pie Spice have similar amounts of Energy, Saturated Fat, Carbohydrate and Protein per 5 oz.
• Both Dried Rosemary Spices as well as Pumpkin Pie Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.