Comparing Nutrients in 1 kilogram Sunflower Seeds VS Poppy Seed

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Poppy Seed	Recommended Dietary Allowance
Energy	201% 5840kcal	181% 5250kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	428% 416g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	141% 45g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	171% 2.73g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	1664% 283g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	216% 281g	130g per day for Men 19-50 years
Sugars	36% 26g	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	NA	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	NA	% 3.7g	g per day for Men 19-50 years
Sucrose	% 25g	% 23.3g	g per day for Men 19-50 years
Fiber	226% 86g	513% 195g	38g per day for Men 19-50 years
Protein	371% 208g	321% 180g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Poppy Seed	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	712% 8.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	56% 8.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	64.8% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	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	568% 2270μg	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	15.6% 14mg	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	2345% 352mg	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

	Sunflower Seeds	Poppy Seed	Recommended Dietary Allowance
Calcium	78% 780mg	1438% 14380mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	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	656% 52.5mg	1220% 98mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	826% 3470mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	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	943% 6600mg	1243% 8700mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	211% 7190mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	718% 79mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.6% 59.5g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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 Dried Sunflower Seed Kernels 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 Sunflower Seeds vs Poppy Seed:

• Dried Sunflower Seed Kernels have 3.9 times more Selenium than Poppy Seed Spices.
• While Poppy Seed Spices contain 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.
• Both Dried Sunflower Seed Kernels and Poppy Seed Spices have similar amounts of Copper, Magnesium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.2 times more Fat than Poppy Seed Spices.
• While Poppy Seed Spices contain 4.6 times more Omega 3, 1.4 times more Carbohydrate and 2.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Poppy Seed Spices have similar amounts of Energy, Saturated Fat, Omega 6, Sugars and Protein per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Poppy Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.