Comparing Nutrients in 14 ounces Blanched Almonds VS Poppy Seed

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Poppy Seed	13%	67%	20%

Macro Nutrients

	Blanched Almonds	Poppy Seed	Recommended Dietary Allowance
Energy	80.7% 2342kcal	72% 2084kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	170% 165g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	56% 18g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	67.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	661% 112g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	86% 112g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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	0% 0g	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	% 0.12g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 9.25g	g per day for Men 19-50 years
Fiber	103% 39.3g	204% 77.4g	38g per day for Men 19-50 years
Protein	152% 85g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	63% 0.76mg	282% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	22.2% 3.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	25.7% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	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	48.6% 194μg	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% 0mg	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	628% 94mg	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

	Blanched Almonds	Poppy Seed	Recommended Dietary Allowance
Calcium	94% 937mg	571% 5707mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	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	163% 13mg	484% 38.7mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	328% 1377mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	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	273% 1909mg	493% 3453mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	84% 2854mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	285% 31.4mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.64% 23.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Poppy Seed:

• Blanched Almonds have 7.1 times more Vitamin B2, 3.9 times more Vitamin B3 and 13.4 times more Vitamin E than Poppy Seed Spices.
• While Poppy Seed Spices contain 4.5 times more Vitamin B1, 2.1 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Poppy Seed Spices have similar amounts of Vitamin B5 per 14 oz.
• Both Blanched Almonds as well as Poppy Seed Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Poppy Seed:

• Poppy Seed Spices contain 6.1 times more Calcium, 1.6 times more Copper, 3 times more Iron, 1.3 times more Magnesium, 3.7 times more Manganese, 1.8 times more Phosphorus, 4.2 times more Selenium, 1.4 times more Sodium and 2.7 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Poppy Seed Spices have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.3 times more Fat and 1.5 times more Sugars than Poppy Seed Spices.
• While Poppy Seed Spices contain 68.3 times more Omega 3, 2.3 times more Omega 6, 1.5 times more Carbohydrate and 2 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Poppy Seed Spices have similar amounts of Energy, Saturated Fat and Protein per 14 oz.
• Both Blanched Almonds as well as Poppy Seed Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.