Comparing Nutrients in 14 ounces Poppy Seed VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Poppy Seed	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	72% 2084kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	170% 165g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	67.7% 1.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	661% 112g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	54% 70g	130g per day for Men 19-50 years
Sugars	16.4% 12g	25% 18g	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	0% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 9.25g	% 17.4g	g per day for Men 19-50 years
Fiber	204% 77.4g	110% 41.7g	38g per day for Men 19-50 years
Protein	128% 71.4g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.4mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.2% 3.56mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	36% 0.47mg	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	26.8% 107μg	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	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	47% 7.03mg	687% 103mg	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

	Poppy Seed	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	571% 5707mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	717% 6.46mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	328% 1377mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	1157% 26.6mg	425% 9.76mg	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	264% 1850mg	700mg per day for Men 19-50 years
Potassium	84% 2854mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	97% 53.6μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	285% 31.4mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	0.3% 11g	3700g per day for Men 19-50 years

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

• Poppy Seed Spices have 9.3 times more Vitamin B1, 1.4 times more Vitamin B5, 2.1 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 7.8 times more Vitamin B2, 4.1 times more Vitamin B3 and 14.7 times more Vitamin E than Poppy Seed Spices.
• Both Poppy Seed Spices as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Poppy Seed vs Oil Roasted Almonds:

• Poppy Seed Spices have 4.9 times more Calcium, 1.7 times more Copper, 2.7 times more Iron, 1.3 times more Magnesium, 2.7 times more Manganese, 1.9 times more Phosphorus, 3.3 times more Selenium, 26 times more Sodium and 2.6 times more Zinc than Oil Roasted Almonds.
• Both Poppy Seed Spices and Oil Roasted Almonds have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Poppy Seed Spices have more Omega 3, 2.1 times more Omega 6, 1.6 times more Carbohydrate and 1.9 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Fat and 1.5 times more Sugars than Poppy Seed Spices.
• Both Poppy Seed Spices and Oil Roasted Almonds have similar amounts of Energy, Saturated Fat and Protein per 14 oz.
• Both Poppy Seed Spices as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.