Comparing Nutrients in 14 ounces Poppy Seed VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Poppy Seed	Brussels Sprouts	Recommended Dietary Allowance
Energy	72% 2084kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	170% 165g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	67.7% 1.1g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	661% 112g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	16.4% 12g	12% 8.73g	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	5.1% 3.7g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	% 9.25g	% 1.83g	g per day for Men 19-50 years
Fiber	204% 77.4g	39.7% 15g	38g per day for Men 19-50 years
Protein	128% 71.4g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.4mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.2% 3.56mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	24.5% 1.23mg	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	60.5% 242μg	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	375% 337mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	585% 703μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Brussels Sprouts	Recommended Dietary Allowance
Calcium	571% 5707mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	717% 6.46mg	31% 0.28mg	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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	328% 1377mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	1157% 26.6mg	58% 1.34mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	84% 2854mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	97% 53.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	285% 31.4mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Poppy Seed VS Brussels Sprouts per 14 oz

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

Lets compare vitamin content per 14 ounces of Poppy Seed vs Brussels Sprouts:

• 14 ounces of Poppy Seed have 6.1 times more Vitamin B1, 1.2 times more Vitamin B3, 1.3 times more Vitamin B9 and 2 times more Vitamin E than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain more Vitamin A, 85 times more Vitamin C and more Vitamin K than Poppy Seed Spices.
• Both Poppy Seed and Brussels Sprouts provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 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 Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Poppy Seed vs Brussels Sprouts:

• 14 ounces of Poppy Seed have 34.2 times more Calcium, 23.2 times more Copper, 7 times more Iron, 15.1 times more Magnesium, 19.9 times more Manganese, 12.6 times more Phosphorus, 1.8 times more Potassium, 8.4 times more Selenium and 18.8 times more Zinc than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 14.5 times more Water than Poppy Seed Spices.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Poppy Seed have 12.2 times more Energy, 138.5 times more Fat, 72.9 times more Saturated Fat, 2.8 times more Omega 3, 628.8 times more Omega 6, 3.1 times more Carbohydrate, 1.4 times more Sugars, 5.1 times more Fiber and 5.3 times more Protein than Brussels Sprouts.
• 14 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6