Comparing Nutrients in 14 ounces Poppy Seed VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Poppy Seed	Sunflower Seeds	Recommended Dietary Allowance
Energy	72% 2084kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	170% 165g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	67.7% 1.1g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	661% 112g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	61% 79.4g	130g per day for Men 19-50 years
Sugars	16.4% 12g	14.3% 10.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 9.25g	% 9.92g	g per day for Men 19-50 years
Fiber	204% 77.4g	90% 34g	38g per day for Men 19-50 years
Protein	128% 71.4g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.4mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.2% 3.56mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	411% 5.34mg	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	225% 901μg	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	6.17% 5.56mg	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	931% 140mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	571% 5707mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	717% 6.46mg	794% 7.14mg	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	260% 21mg	8mg per day for Men 19-50 years
Magnesium	328% 1377mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1157% 26.6mg	336% 7.74mg	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	374% 2619mg	700mg per day for Men 19-50 years
Potassium	84% 2854mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	97% 53.6μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	285% 31.4mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Poppy Seed vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 1.7 times more Vitamin B1, 3.6 times more Vitamin B2, 9.3 times more Vitamin B3, 3.5 times more Vitamin B5, 5.4 times more Vitamin B6, 2.8 times more Vitamin B9, 1.4 times more Vitamin C and 19.9 times more Vitamin E than Poppy Seed Spices.
• Both Poppy Seed Spices as well as Dried Sunflower Seed Kernels 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 Sunflower Seeds:

• Poppy Seed Spices have 18.4 times more Calcium, 1.9 times more Iron, 3.4 times more Manganese, 1.3 times more Phosphorus, 2.9 times more Sodium and 1.6 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Selenium than Poppy Seed Spices.
• Both Poppy Seed Spices and Dried Sunflower Seed Kernels have similar amounts of Copper, Magnesium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Poppy Seed Spices have 4.6 times more Omega 3, 1.2 times more Omega 6, 1.4 times more Carbohydrate and 2.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Poppy Seed Spices and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Sugars and Protein per 14 oz.
• Both Poppy Seed Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.