Comparing Nutrients in 7 ounces Pumpkin Pie Spice VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Pie Spice	6%	27%	67%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Pumpkin Pie Spice	Dried Butternuts	Recommended Dietary Allowance
Energy	23.4% 679kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	40.5% 13g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	1081% 17.3g	1.6g per day for Men 19-50 years
Omega 6	8.35% 1.4g	394% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 137g	18.4% 24g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	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	77.3% 29.4g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Pie Spice	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	85.5% 1.1mg	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	12% 47.6μg	32.7% 131μg	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	51.6% 46.4mg	7.06% 6.35mg	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	25.5% 3.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47% 56.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Pie Spice	Dried Butternuts	Recommended Dietary Allowance
Calcium	135% 1353mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	99% 0.89mg	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	489% 39mg	100% 7.98mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	1367% 31.4mg	566% 13mg	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	33.5% 234mg	126% 885mg	700mg per day for Men 19-50 years
Potassium	38.7% 1316mg	24.6% 835mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	42.8% 4.7mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	0.45% 16.8g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin Pie Spice VS Dried Butternuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Pumpkin Pie Spice versus 7 oz of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pumpkin Pie Spice vs Dried Butternuts:

• 7 ounces of Pumpkin Pie Spice have 2.1 times more Vitamin B3 and 7.3 times more Vitamin C than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 2.9 times more Vitamin B1, 1.4 times more Vitamin B6 and 2.8 times more Vitamin B9 than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice and Dried Butternuts provide similar amounts of Vitamin B2 per seven ounces.
• Both Pumpkin Pie Spice as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pumpkin Pie Spice vs Dried Butternuts:

• 7 ounces of Pumpkin Pie Spice have 12.9 times more Calcium, 4.9 times more Iron, 2.4 times more Manganese, 1.6 times more Potassium and 52 times more Sodium than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.7 times more Magnesium, 3.8 times more Phosphorus, 1.8 times more Selenium and 1.3 times more Zinc than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice and Dried Butternuts contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pumpkin Pie Spice have 5 times more Saturated Fat, 5.7 times more Carbohydrate and 3.1 times more Fiber than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.8 times more Energy, 4.5 times more Fat, 134.1 times more Omega 3, 47.2 times more Omega 6 and 4.3 times more Protein than Pumpkin Pie Spice.