Comparing Nutrients in 100 grams Pumpkin Pie Spice VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Pie Spice	6%	27%	67%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Pumpkin Pie Spice	Blanched Almonds	Recommended Dietary Allowance
Energy	11.8% 342kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.53g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	6.4% 4.63g	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	0% 0g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 4.46g	g per day for Men 19-50 years
Fiber	39% 15g	26% 9.9g	38g per day for Men 19-50 years
Protein	10.3% 5.76g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Pie Spice	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	8.85% 0.12mg	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	6% 24μg	12.3% 49μg	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	26% 23.4mg	0% 0mg	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	13% 1.93mg	158% 23.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.7% 28.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Pie Spice	Blanched Almonds	Recommended Dietary Allowance
Calcium	68.2% 682mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	53.8% 0.48mg	114% 1.03mg	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	246% 19.7mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	689% 16mg	79.8% 1.84mg	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	17% 118mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	19.5% 663mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	17% 9.3μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	3.47% 52mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.37mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.23% 8.46g	0.12% 4.5g	3700g per day for Men 19-50 years

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

• Pumpkin Pie Spice has more Vitamin A, 3.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Vitamin B1, 5.2 times more Vitamin B2, 1.6 times more Vitamin B3, 2 times more Vitamin B9 and 12.3 times more Vitamin E than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pumpkin Pie Spice vs Blanched Almonds:

• Pumpkin Pie Spice has 2.9 times more Calcium, 6 times more Iron, 8.6 times more Manganese, 2.9 times more Selenium and 2.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Copper, 2 times more Magnesium, 4.1 times more Phosphorus and 1.3 times more Zinc than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice and Blanched Almonds have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pumpkin Pie Spice has 1.7 times more Saturated Fat, 16.3 times more Omega 3, 3.7 times more Carbohydrate, 1.7 times more Sugars and 1.5 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 4.2 times more Fat, 17.3 times more Omega 6 and 3.7 times more Protein than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.