Comparing Nutrients in 1 kilogram Almonds VS Poppy Seed

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Poppy Seed	13%	67%	20%

Macro Nutrients

	Almonds	Poppy Seed	Recommended Dietary Allowance
Energy	200% 5790kcal	181% 5250kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	428% 416g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	141% 45g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	171% 2.73g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	1664% 283g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	216% 281g	130g per day for Men 19-50 years
Sugars	60% 43.5g	41.2% 30g	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	1.5% 1.1g	4% 2.9g	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	% 1.7g	% 3.7g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 23.3g	g per day for Men 19-50 years
Fiber	329% 125g	513% 195g	38g per day for Men 19-50 years
Protein	378% 212g	321% 180g	56g per day for Men 19-50 years

Vitamins

	Almonds	Poppy Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	712% 8.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	56% 8.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	64.8% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	205% 820μg	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	0% 0mg	11% 10mg	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	1709% 256mg	118% 17.7mg	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

	Almonds	Poppy Seed	Recommended Dietary Allowance
Calcium	269% 2690mg	1438% 14380mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	1808% 16.3mg	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	464% 37mg	1220% 98mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	826% 3470mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	2916% 67mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	1243% 8700mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	211% 7190mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	718% 79mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.6% 59.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Poppy Seed:

• Almonds have 11.4 times more Vitamin B2, 4 times more Vitamin B3, 1.5 times more Vitamin B5 and 14.5 times more Vitamin E than Poppy Seed Spices.
• While Poppy Seed Spices contain 4.2 times more Vitamin B1, 1.8 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Poppy Seed Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Poppy Seed:

• Poppy Seed Spices contain 5.3 times more Calcium, 1.6 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium, 3.1 times more Manganese, 1.8 times more Phosphorus, 3.3 times more Selenium, 26 times more Sodium and 2.5 times more Zinc than Almonds.
• Both Almonds and Poppy Seed Spices have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.2 times more Fat and 1.5 times more Sugars than Poppy Seed Spices.
• While Poppy Seed Spices contain 91 times more Omega 3, 2.3 times more Omega 6, 1.3 times more Carbohydrate and 1.6 times more Fiber than Almonds.
• Both Almonds and Poppy Seed Spices have similar amounts of Energy, Saturated Fat and Protein per 1 kg.
• Both Almonds as well as Poppy Seed Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.