Comparing Nutrients in 1 kilogram Poppy Seed VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Poppy Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	181% 5250kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	428% 416g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	141% 45g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	171% 2.73g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1664% 283g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	176% 229g	130g per day for Men 19-50 years
Sugars	41.2% 30g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 23.3g	% 23.7g	g per day for Men 19-50 years
Fiber	513% 195g	279% 106g	38g per day for Men 19-50 years
Protein	321% 180g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.96mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.8% 3.24mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	190% 2.47mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1438% 14380mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	1808% 16.3mg	2004% 18mg	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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	826% 3470mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	2916% 67mg	904% 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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	211% 7190mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	1.6% 59.5g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Poppy Seed Spices have 2.7 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Vitamin B2, 4.6 times more Vitamin B3, 21.4 times more Vitamin B5, 3.2 times more Vitamin B6, 2.9 times more Vitamin B9, 20.5 times more Vitamin E and more Vitamin K than Poppy Seed Spices.
• Both Poppy Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin C per 1 kg.
• Both Poppy Seed Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Poppy Seed Spices have 16.5 times more Calcium, 2.3 times more Iron, 2.7 times more Magnesium, 3.2 times more Manganese, 1.5 times more Potassium, 8.7 times more Sodium and 1.5 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Phosphorus and 5.8 times more Selenium than Poppy Seed Spices.
• Both Poppy Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Poppy Seed Spices have 3.4 times more Omega 3, 1.2 times more Carbohydrate and 1.8 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Saturated Fat than Poppy Seed Spices.
• Both Poppy Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 6, Sugars and Protein per 1 kg.
• Both Poppy Seed Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.