Comparing Nutrients in 1 kilogram Poppy Seed VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Poppy Seed	Boiled Broccoli	Recommended Dietary Allowance
Energy	181% 5250kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	428% 416g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	141% 45g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	171% 2.73g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1664% 283g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	41.2% 30g	19% 14g	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	4% 2.9g	10.2% 7.4g	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	% 3.7g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 23.3g	% 0.8g	g per day for Men 19-50 years
Fiber	513% 195g	87% 33g	38g per day for Men 19-50 years
Protein	321% 180g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	712% 8.54mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.96mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.8% 3.24mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	190% 2.47mg	154% 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	205% 820μg	270% 1080μg	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	11% 10mg	721% 649mg	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	118% 17.7mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1438% 14380mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1808% 16.3mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	1220% 98mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	826% 3470mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	2916% 67mg	84.3% 1.94mg	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	1243% 8700mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	211% 7190mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	718% 79mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	1.6% 59.5g	24% 893g	3700g per day for Men 19-50 years

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

• Poppy Seed Spices have 13.6 times more Vitamin B1, 1.6 times more Vitamin B3, 1.2 times more Vitamin B6 and 1.2 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.9 times more Vitamin B5, 1.3 times more Vitamin B9, 64.9 times more Vitamin C and more Vitamin K than Poppy Seed Spices.
• Both Poppy Seed Spices and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 1 kg.
• Both Poppy Seed Spices as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Poppy Seed vs Boiled Broccoli:

• Poppy Seed Spices have 36 times more Calcium, 26.7 times more Copper, 14.6 times more Iron, 16.5 times more Magnesium, 34.6 times more Manganese, 13 times more Phosphorus, 2.5 times more Potassium, 8.4 times more Selenium and 17.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Sodium and 15 times more Water than Poppy Seed Spices.

Comparison of macro-nutrients per 1 kilogram:

• Poppy Seed Spices have 15 times more Energy, 101.4 times more Fat, 57.2 times more Saturated Fat, 2.3 times more Omega 3, 554.8 times more Omega 6, 3.9 times more Carbohydrate, 2.2 times more Sugars, 5.9 times more Fiber and 7.6 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.6 times more Fructose than Poppy Seed Spices.
• Both Poppy Seed Spices as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.