Comparing Nutrients in 7 ounces Pumpkin Pie Spice VS 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	23.4% 679kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	40.5% 13g	37% 12g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.35% 1.4g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 137g	31.4% 41g	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	60% 23g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Pie Spice	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	123% 1.6mg	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	118% 472μg	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	3.1% 2.78mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	135% 1353mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	1367% 31.4mg	182% 4.2mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	38.7% 1316mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	NA	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	42.8% 4.7mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.45% 16.8g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin Pie Spice VS Toasted Sunflower Seeds per 7 oz

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

Lets compare vitamin content per 7 ounces of Pumpkin Pie Spice vs Toasted Sunflower Seeds:

• 7 ounces of Pumpkin Pie Spice have 16.7 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B1, 2.1 times more Vitamin B2, 1.9 times more Vitamin B3, 2 times more Vitamin B6 and 9.9 times more Vitamin B9 than Pumpkin Pie Spice.
• 7 ounces 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 seven ounces.

Comparing minerals per 7 ounces for Pumpkin Pie Spice vs Toasted Sunflower Seeds:

• 7 ounces of Pumpkin Pie Spice have 12 times more Calcium, 2.9 times more Iron, 7.5 times more Manganese, 1.4 times more Potassium and 17.3 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3.8 times more Copper, 9.8 times more Phosphorus and 2.2 times more Zinc than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice and Toasted Sunflower Seeds contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pumpkin Pie Spice have 3.4 times more Carbohydrate and 1.3 times more Fiber than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 4.5 times more Fat, 52.3 times more Omega 6 and 3 times more Protein than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice and Toasted Sunflower Seeds offer comparable quantities of Saturated Fat and Omega 3 per seven ounces.