Comparing Nutrients in 100 grams Carrots VS Pumpkin Pie Spice

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Pumpkin Pie Spice	6%	27%	67%

Macro Nutrients

	Carrots	Pumpkin Pie Spice	Recommended Dietary Allowance
Energy	1.4% 41kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	20.4% 6.53g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	4.2% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	10.7% 7.76g	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	0.76% 0.55g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	39% 15g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	10.3% 5.76g	56g per day for Men 19-50 years

Vitamins

	Carrots	Pumpkin Pie Spice	Recommended Dietary Allowance
Vitamin A	93% 835μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	6% 24μg	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	6.56% 5.9mg	26% 23.4mg	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	4.4% 0.66mg	13% 1.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	23.7% 28.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Pumpkin Pie Spice	Recommended Dietary Allowance
Calcium	3.3% 33mg	68.2% 682mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	53.8% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	689% 16mg	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	5% 35mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	19.5% 663mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	3.47% 52mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	21.5% 2.37mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.23% 8.46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Pumpkin Pie Spice:

• Raw Carrots have 64.2 times more Vitamin A than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains 2 times more Vitamin B1, 2.4 times more Vitamin B2, 2.3 times more Vitamin B3, 2.9 times more Vitamin B6, 1.3 times more Vitamin B9, 4 times more Vitamin C, 2.9 times more Vitamin E and 2.2 times more Vitamin K than Raw Carrots.
• Both Raw Carrots as well as Pumpkin Pie Spice have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Pumpkin Pie Spice:

• Raw Carrots have 1.3 times more Sodium and 10.4 times more Water than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains 20.7 times more Calcium, 10.8 times more Copper, 65.7 times more Iron, 11.3 times more Magnesium, 110.8 times more Manganese, 3.4 times more Phosphorus, 2.1 times more Potassium, 93 times more Selenium and 9.9 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 100 grams:

• Pumpkin Pie Spice contains 8.3 times more Energy, 52.5 times more Fat, 204.1 times more Saturated Fat, 32.5 times more Omega 3, 7.2 times more Omega 6, 7.2 times more Carbohydrate, 1.6 times more Sugars, 5.3 times more Fiber and 6.2 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Pumpkin Pie Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.