Comparing Nutrients in 1 kilogram Poppy Seed VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Poppy Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	181% 5250kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	428% 416g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	141% 45g	163% 52g	32g per day for Men 19-50 years
Omega 3	171% 2.73g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1664% 283g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	185% 241g	130g per day for Men 19-50 years
Sugars	41.2% 30g	37.7% 27.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 23.3g	NA	g per day for Men 19-50 years
Fiber	513% 195g	292% 111g	38g per day for Men 19-50 years
Protein	321% 180g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	712% 8.54mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.96mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.8% 3.24mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	190% 2.47mg	618% 8.04mg	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	593% 2370μg	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	15.6% 14mg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1438% 14380mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1808% 16.3mg	2033% 18.3mg	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	1220% 98mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	826% 3470mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	2916% 67mg	917% 21mg	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	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	211% 7190mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	718% 79mg	481% 53mg	11mg per day for Men 19-50 years
Water	1.6% 59.5g	0.32% 12g	3700g per day for Men 19-50 years

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

• Poppy Seed Spices have 8.1 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B2, 7.9 times more Vitamin B3, 21.7 times more Vitamin B5, 3.3 times more Vitamin B6, 2.9 times more Vitamin B9, 1.4 times more Vitamin C, 14.7 times more Vitamin E and more Vitamin K than Poppy Seed Spices.
• Both Poppy Seed Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Poppy Seed vs Roasted Sunflower Seeds:

• Poppy Seed Spices have 20.5 times more Calcium, 2.6 times more Iron, 2.7 times more Magnesium, 3.2 times more Manganese, 8.7 times more Sodium and 1.5 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Phosphorus and 5.9 times more Selenium than Poppy Seed Spices.
• Both Poppy Seed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Poppy Seed Spices have 4 times more Omega 3 and 1.8 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Poppy Seed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars and Protein per 1 kg.
• Both Poppy Seed Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.