Comparing Nutrients in 14 ounces Poppy Seed VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Poppy Seed	Tomato Puree	Recommended Dietary Allowance
Energy	72% 2084kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	170% 165g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	67.7% 1.1g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	661% 112g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	16.4% 12g	26.4% 19g	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	13% 9.45g	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	% 9.72g	g per day for Men 19-50 years
Sucrose	% 9.25g	% 0g	g per day for Men 19-50 years
Fiber	204% 77.4g	20% 7.54g	38g per day for Men 19-50 years
Protein	128% 71.4g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.4mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.2% 3.56mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	38.5% 0.5mg	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	11% 43.7μg	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	46.7% 42mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Tomato Puree	Recommended Dietary Allowance
Calcium	571% 5707mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	717% 6.46mg	127% 1.14mg	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	88.3% 7.06mg	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	29% 0.67mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	84% 2854mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	97% 53.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	285% 31.4mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Poppy Seed VS Tomato Puree per 14 oz

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

Lets compare vitamin content per 14 ounces of Poppy Seed vs Tomato Puree:

• 14 ounces of Poppy Seed have 34.2 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B6 and 7.5 times more Vitamin B9 than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain more Vitamin A, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 10.6 times more Vitamin C and more Vitamin K than Poppy Seed Spices.
• Both Poppy Seed and Tomato Puree provide similar amounts of Vitamin E 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 Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Poppy Seed vs Tomato Puree:

• 14 ounces of Poppy Seed have 79.9 times more Calcium, 5.7 times more Copper, 5.5 times more Iron, 15.1 times more Magnesium, 39.7 times more Manganese, 21.8 times more Phosphorus, 1.6 times more Potassium, 19.3 times more Selenium and 21.9 times more Zinc than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 14.8 times more Water than Poppy Seed Spices.
• 14 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Poppy Seed have 13.8 times more Energy, 197.9 times more Fat, 155.8 times more Saturated Fat, 68.3 times more Omega 3, 345.1 times more Omega 6, 3.1 times more Carbohydrate, 10.3 times more Fiber and 10.9 times more Protein than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 1.6 times more Sugars and 8.2 times more Fructose than Poppy Seed Spices.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6