Comparing Nutrients in 1 kilogram Poppy Seed VS Dried Rosemary Spices

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Dried Rosemary Spices	5%	33%	62%

Macro Nutrients

	Poppy Seed	Dried Rosemary Spices	Recommended Dietary Allowance
Energy	181% 5250kcal	114% 3310kcal	2900kcal per day for Men 19-50 years
Fat	428% 416g	157% 152g	97g per day for Men 19-50 years
Saturated Fat	141% 45g	230% 73.7g	32g per day for Men 19-50 years
Omega 3	171% 2.73g	673% 10.8g	1.6g per day for Men 19-50 years
Omega 6	1664% 283g	68.2% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	493% 641g	130g per day for Men 19-50 years
Sugars	41.2% 30g	NA	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	1121% 426g	38g per day for Men 19-50 years
Protein	321% 180g	87% 48.8g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Dried Rosemary Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	173% 1560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	712% 8.54mg	428% 5.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	329% 4.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.96mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.8% 3.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	190% 2.47mg	1338% 17.4mg	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	768% 3070μg	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	680% 612mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Dried Rosemary Spices	Recommended Dietary Allowance
Calcium	1438% 14380mg	1280% 12800mg	1000mg per day for Men 19-50 years
Copper	1808% 16.3mg	611% 5.5mg	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	3656% 293mg	8mg per day for Men 19-50 years
Magnesium	826% 3470mg	524% 2200mg	420mg per day for Men 19-50 years
Manganese	2916% 67mg	812% 18.7mg	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	100% 700mg	700mg per day for Men 19-50 years
Potassium	211% 7190mg	281% 9550mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	83.6% 46μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	718% 79mg	294% 32.3mg	11mg per day for Men 19-50 years
Water	1.6% 59.5g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Poppy Seed vs Dried Rosemary Spices:

• Poppy Seed Spices have 1.7 times more Vitamin B1 than Dried Rosemary Spices.
• While Dried Rosemary Spices contain more Vitamin A, 4.3 times more Vitamin B2, 7 times more Vitamin B6, 3.7 times more Vitamin B9 and 61.2 times more Vitamin C than Poppy Seed Spices.
• Both Poppy Seed Spices and Dried Rosemary Spices have similar amounts of Vitamin B3 per 1 kg.
• Both Poppy Seed Spices as well as Dried Rosemary Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Poppy Seed vs Dried Rosemary Spices:

• Poppy Seed Spices have 3 times more Copper, 1.6 times more Magnesium, 3.6 times more Manganese, 12.4 times more Phosphorus, 2.9 times more Selenium and 2.4 times more Zinc than Dried Rosemary Spices.
• While Dried Rosemary Spices contain 3 times more Iron, 1.3 times more Potassium and 1.9 times more Sodium than Poppy Seed Spices.
• Both Poppy Seed Spices and Dried Rosemary Spices have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Poppy Seed Spices have 1.6 times more Energy, 2.7 times more Fat, 24.4 times more Omega 6 and 3.7 times more Protein than Dried Rosemary Spices.
• While Dried Rosemary Spices contain 1.6 times more Saturated Fat, 3.9 times more Omega 3, 2.3 times more Carbohydrate and 2.2 times more Fiber than Poppy Seed Spices.
• Both Poppy Seed Spices as well as Dried Rosemary Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.