Comparing Nutrients in 1 kilogram Poppy Seed VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Poppy Seed	Broccoli Raab	Recommended Dietary Allowance
Energy	181% 5250kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	428% 416g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	141% 45g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	171% 2.73g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	1664% 283g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	22% 28.5g	130g per day for Men 19-50 years
Sugars	41.2% 30g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 23.3g	% 1.1g	g per day for Men 19-50 years
Fiber	513% 195g	71% 27g	38g per day for Men 19-50 years
Protein	321% 180g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	712% 8.54mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.96mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.8% 3.24mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	190% 2.47mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Broccoli Raab	Recommended Dietary Allowance
Calcium	1438% 14380mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	1808% 16.3mg	46.7% 0.42mg	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	1220% 98mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	826% 3470mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	2916% 67mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	211% 7190mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	718% 79mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	1.6% 59.5g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Poppy Seed VS Broccoli Raab per 1 kg

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

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

• 1 kilogram of Poppy Seed has 5.3 times more Vitamin B1 and 1.4 times more Vitamin B6 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Vitamin A, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 20.2 times more Vitamin C and more Vitamin K than Poppy Seed Spices.
• Both Poppy Seed and Broccoli Raab provide similar amounts of Vitamin B5, Vitamin B9 and Vitamin E per one kilogram.
• 1 kilogram of Poppy Seed have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Poppy Seed Spices as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Poppy Seed has 13.3 times more Calcium, 38.7 times more Copper, 4.6 times more Iron, 15.8 times more Magnesium, 17 times more Manganese, 11.9 times more Phosphorus, 3.7 times more Potassium, 13.5 times more Selenium and 10.3 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 1.3 times more Sodium and 15.6 times more Water than Poppy Seed Spices.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Poppy Seed has 23.9 times more Energy, 84.8 times more Fat, 54.4 times more Saturated Fat, 1.4 times more Omega 3, 975.7 times more Omega 6, 9.9 times more Carbohydrate, 7.9 times more Sugars, 7.2 times more Fiber and 5.7 times more Protein than Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6