Comparing Nutrients in 100 grams Sunflower Seeds VS Pumpkin Pie Spice

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pumpkin Pie Spice	6%	27%	67%

Macro Nutrients

	Sunflower Seeds	Pumpkin Pie Spice	Recommended Dietary Allowance
Energy	20% 584kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	20.4% 6.53g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	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	15.4% 20g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	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	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	39% 15g	38g per day for Men 19-50 years
Protein	37% 20.8g	10.3% 5.76g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pumpkin Pie Spice	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	30.8% 0.4mg	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	56.8% 227μg	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	1.56% 1.4mg	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	234% 35mg	13% 1.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.7% 28.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pumpkin Pie Spice	Recommended Dietary Allowance
Calcium	7.8% 78mg	68.2% 682mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	53.8% 0.48mg	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	65.6% 5.25mg	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	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	94% 660mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	19.5% 663mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	3.47% 52mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	21.5% 2.37mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.23% 8.46g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 11.3 times more Vitamin B1, 2.6 times more Vitamin B2, 3.7 times more Vitamin B3, 3.4 times more Vitamin B6, 9.5 times more Vitamin B9 and 18.2 times more Vitamin E than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains 4.3 times more Vitamin A, 16.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Pumpkin Pie Spice have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Pumpkin Pie Spice:

• Dried Sunflower Seed Kernels have 3.7 times more Copper, 2.4 times more Magnesium, 5.6 times more Phosphorus, 5.7 times more Selenium and 2.1 times more Zinc than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains 8.7 times more Calcium, 3.8 times more Iron, 8.1 times more Manganese and 5.8 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Pumpkin Pie Spice have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 4.1 times more Fat, 32.2 times more Omega 6 and 3.6 times more Protein than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains 1.5 times more Saturated Fat, 3.5 times more Carbohydrate, 3 times more Sugars and 1.7 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Pumpkin Pie Spice have similar amounts of Omega 3 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Pumpkin Pie Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.