Comparing Nutrients in 14 ounces Poppy Seed VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Poppy Seed	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	72% 2084kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	170% 165g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	67.7% 1.1g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	661% 112g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	9.53% 12.4g	130g per day for Men 19-50 years
Sugars	16.4% 12g	3.4% 2.46g	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	1.6% 1.15g	1.3% 0.95g	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	% 1.47g	% 0.91g	g per day for Men 19-50 years
Sucrose	% 9.25g	% 0.6g	g per day for Men 19-50 years
Fiber	204% 77.4g	29.2% 11g	38g per day for Men 19-50 years
Protein	128% 71.4g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	100% 901μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.4mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.2% 3.56mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	67% 0.87mg	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	81.4% 325μg	70.4% 282μg	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	4.4% 3.97mg	163% 147mg	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	47% 7.03mg	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	571% 5707mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	717% 6.46mg	33% 0.3mg	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	484% 38.7mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	328% 1377mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	1157% 26.6mg	65.6% 1.5mg	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	493% 3453mg	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	84% 2854mg	40% 1361mg	3400mg per day for Men 19-50 years
Selenium	97% 53.6μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	285% 31.4mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Poppy Seed VS Cooked Broccoli Raab per 14 oz

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

Lets compare vitamin content per 14 ounces of Poppy Seed vs Cooked Broccoli Raab:

• 14 ounces of Poppy Seed have 5.1 times more Vitamin B1 than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain more Vitamin A, 1.4 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, 37 times more Vitamin C, 1.4 times more Vitamin E and more Vitamin K than Poppy Seed Spices.
• Both Poppy Seed and Cooked Broccoli Raab provide similar amounts of Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Poppy Seed have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Poppy Seed Spices as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Poppy Seed vs Cooked Broccoli Raab:

• 14 ounces of Poppy Seed have 12.2 times more Calcium, 21.7 times more Copper, 7.7 times more Iron, 12.9 times more Magnesium, 17.7 times more Manganese, 10.6 times more Phosphorus, 2.1 times more Potassium, 10.4 times more Selenium and 14.6 times more Zinc than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain 2.2 times more Sodium and 15.4 times more Water than Poppy Seed Spices.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Poppy Seed have 21 times more Energy, 79.9 times more Fat, 50.8 times more Saturated Fat, 1.4 times more Omega 3, 912.7 times more Omega 6, 9 times more Carbohydrate, 4.8 times more Sugars, 7 times more Fiber and 4.7 times more Protein than Cooked Broccoli Raab.
• 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6