Comparing Nutrients in 14 ounces Poppy Seed VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Poppy Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	72% 2084kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	170% 165g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	67.7% 1.1g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	661% 112g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	73.5% 96g	130g per day for Men 19-50 years
Sugars	16.4% 12g	15% 11g	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	NA	g per day for Men 19-50 years
Fiber	204% 77.4g	116% 44g	38g per day for Men 19-50 years
Protein	128% 71.4g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Roasted Sunflower Seeds	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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.2% 3.56mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	245% 3.2mg	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	235% 941μg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	571% 5707mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	717% 6.46mg	807% 7.26mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	328% 1377mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	1157% 26.6mg	364% 8.37mg	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	655% 4584mg	700mg per day for Men 19-50 years
Potassium	84% 2854mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	97% 53.6μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	285% 31.4mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Poppy Seed Spices have 8.1 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B2, 7.9 times more Vitamin B3, 21.7 times more Vitamin B5, 3.3 times more Vitamin B6, 2.9 times more Vitamin B9, 1.4 times more Vitamin C, 14.7 times more Vitamin E and more Vitamin K than Poppy Seed Spices.
• Both Poppy Seed Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Poppy Seed vs Roasted Sunflower Seeds:

• Poppy Seed Spices have 20.5 times more Calcium, 2.6 times more Iron, 2.7 times more Magnesium, 3.2 times more Manganese, 8.7 times more Sodium and 1.5 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Phosphorus and 5.9 times more Selenium than Poppy Seed Spices.
• Both Poppy Seed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Poppy Seed Spices have 4 times more Omega 3 and 1.8 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Poppy Seed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars and Protein per 14 oz.
• Both Poppy Seed Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.