Comparing Nutrients in 14 ounces Almond paste VS Poppy Seed

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Poppy Seed	13%	67%	20%

Macro Nutrients

	Almond paste	Poppy Seed	Recommended Dietary Allowance
Energy	62.7% 1818kcal	72% 2084kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	170% 165g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	56% 18g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	67.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	661% 112g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	86% 112g	130g per day for Men 19-50 years
Sugars	198% 144g	16.4% 12g	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	1.6% 1.15g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 9.25g	g per day for Men 19-50 years
Fiber	50% 19g	204% 77.4g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Poppy Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	282% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	22.2% 3.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	25.7% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	75.4% 0.98mg	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	72.4% 290μg	81.4% 325μg	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	0.44% 0.4mg	4.4% 3.97mg	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	358% 53.7mg	47% 7.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Poppy Seed	Recommended Dietary Allowance
Calcium	68.3% 683mg	571% 5707mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	717% 6.46mg	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	79.4% 6.35mg	484% 38.7mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	328% 1377mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	1157% 26.6mg	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	146% 1024mg	493% 3453mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	84% 2854mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	285% 31.4mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Poppy Seed per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond paste versus 14 oz of Poppy Seed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond paste vs Poppy Seed:

• 14 ounces of Almond paste have 4.1 times more Vitamin B2, 1.6 times more Vitamin B3 and 7.6 times more Vitamin E than Poppy Seed.
• While 14 oz of Poppy Seed Spices contain 10.4 times more Vitamin B1, 2.9 times more Vitamin B5 and 6.9 times more Vitamin B6 than Almond paste.
• Both Almond paste and Poppy Seed provide similar amounts of Vitamin B9 per 14 ounces.
• Both Almond paste as well as Poppy Seed Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Almond paste vs Poppy Seed:

• 14 oz of Poppy Seed Spices contain 8.4 times more Calcium, 3.6 times more Copper, 6.1 times more Iron, 2.7 times more Magnesium, 7.8 times more Manganese, 3.4 times more Phosphorus, 2.3 times more Potassium, 3.2 times more Selenium and 5.3 times more Zinc than Almond paste.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond paste have 1.7 times more Carbohydrate and 12.1 times more Sugars than Poppy Seed.
• While 14 oz of Poppy Seed Spices contain 1.5 times more Fat, 1.7 times more Saturated Fat, 1.4 times more Omega 3, 5.1 times more Omega 6, 4.1 times more Fiber and 2 times more Protein than Almond paste.
• Both Almond paste and Poppy Seed offer comparable quantities of Energy per 14 ounces.