Comparing Nutrients in 1 kilogram Roasted Almonds VS Poppy Seed

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Poppy Seed	13%	67%	20%

Macro Nutrients

	Roasted Almonds	Poppy Seed	Recommended Dietary Allowance
Energy	206% 5980kcal	181% 5250kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	428% 416g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	141% 45g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	171% 2.73g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	1664% 283g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	216% 281g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	% 3.7g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 23.3g	g per day for Men 19-50 years
Fiber	287% 109g	513% 195g	38g per day for Men 19-50 years
Protein	374% 210g	321% 180g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	64% 0.77mg	712% 8.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	56% 8.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	64.8% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	190% 2.47mg	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	138% 550μg	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	1593% 239mg	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

	Roasted Almonds	Poppy Seed	Recommended Dietary Allowance
Calcium	268% 2680mg	1438% 14380mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	1220% 98mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	826% 3470mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	2916% 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	673% 4710mg	1243% 8700mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	211% 7190mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	718% 79mg	11mg per day for Men 19-50 years
Water	0.65% 24g	1.6% 59.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Poppy Seed per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Poppy Seed to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Roasted Almonds has 12 times more Vitamin B2, 4.1 times more Vitamin B3 and 13.5 times more Vitamin E than Poppy Seed.
• While 1 kg of Poppy Seed Spices contains 11.1 times more Vitamin B1, 1.8 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dry Roasted Almonds.
• Both Roasted Almonds and Poppy Seed provide similar amounts of Vitamin B5 per one kilogram.
• Both Dry Roasted Almonds as well as Poppy Seed Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Poppy Seed:

• 1 kg of Poppy Seed Spices contains 5.4 times more Calcium, 1.5 times more Copper, 2.6 times more Iron, 3 times more Manganese, 1.8 times more Phosphorus, 6.8 times more Selenium and 2.4 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Poppy Seed contain similar levels of Magnesium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.3 times more Fat and 1.6 times more Sugars than Poppy Seed.
• While 1 kg of Poppy Seed Spices contains 27.3 times more Omega 3, 2.2 times more Omega 6, 1.3 times more Carbohydrate and 1.8 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Poppy Seed offer comparable quantities of Energy, Saturated Fat and Protein per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3