Comparing Nutrients in 100 grams Pumpkin Pie Spice VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Pie Spice	6%	27%	67%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pumpkin Pie Spice	Roasted Almonds	Recommended Dietary Allowance
Energy	11.8% 342kcal	20.6% 598kcal	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	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	76% 13g	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	16% 21g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	39% 15g	28.7% 11g	38g per day for Men 19-50 years
Protein	10.3% 5.76g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Pie Spice	Roasted 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	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	10.5% 0.14mg	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	13.8% 55μg	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	159% 24mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	68.2% 682mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	53.8% 0.48mg	122% 1.1mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	689% 16mg	97% 2.23mg	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	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	19.5% 663mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	17% 9.3μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	3.47% 52mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.37mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.23% 8.46g	0.065% 2.4g	3700g per day for Men 19-50 years

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

• Pumpkin Pie Spice has more Vitamin A, 1.7 times more Vitamin B1, 2.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.7 times more Vitamin B2, 1.6 times more Vitamin B3, 2.3 times more Vitamin B9 and 12.4 times more Vitamin E than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Pumpkin Pie Spice has 2.5 times more Calcium, 5.3 times more Iron, 7.1 times more Manganese, 4.7 times more Selenium and 17.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Copper, 2.1 times more Magnesium, 4 times more Phosphorus and 1.4 times more Zinc than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice and Dry Roasted Almonds have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pumpkin Pie Spice has 1.6 times more Saturated Fat, 6.5 times more Omega 3, 3.3 times more Carbohydrate, 1.6 times more Sugars and 1.4 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 4.2 times more Fat, 18.1 times more Omega 6 and 3.6 times more Protein than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.