Comparing Nutrients in 1 kilogram Poppy Seed VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Poppy Seed	Tomato Puree	Recommended Dietary Allowance
Energy	181% 5250kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	428% 416g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	141% 45g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	171% 2.73g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1664% 283g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	69% 89.8g	130g per day for Men 19-50 years
Sugars	41.2% 30g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	% 23.3g	% 0g	g per day for Men 19-50 years
Fiber	513% 195g	50% 19g	38g per day for Men 19-50 years
Protein	321% 180g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	712% 8.54mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.96mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.8% 3.24mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	190% 2.47mg	97% 1.26mg	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	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Tomato Puree	Recommended Dietary Allowance
Calcium	1438% 14380mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	1808% 16.3mg	319% 2.87mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	826% 3470mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	2916% 67mg	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	211% 7190mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	718% 79mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	1.6% 59.5g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Poppy Seed VS Tomato Puree per 1 kg

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

Lets compare vitamin content per 1 kilogram of Poppy Seed vs Tomato Puree:

• 1 kilogram of Poppy Seed has 34.2 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B6 and 7.5 times more Vitamin B9 than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains more Vitamin A, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 10.6 times more Vitamin C and more Vitamin K than Poppy Seed Spices.
• Both Poppy Seed and Tomato Puree provide similar amounts of 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 Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Poppy Seed vs Tomato Puree:

• 1 kilogram of Poppy Seed has 79.9 times more Calcium, 5.7 times more Copper, 5.5 times more Iron, 15.1 times more Magnesium, 39.7 times more Manganese, 21.8 times more Phosphorus, 1.6 times more Potassium, 19.3 times more Selenium and 21.9 times more Zinc than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 14.8 times more Water than Poppy Seed Spices.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Poppy Seed has 13.8 times more Energy, 197.9 times more Fat, 155.8 times more Saturated Fat, 68.3 times more Omega 3, 345.1 times more Omega 6, 3.1 times more Carbohydrate, 10.3 times more Fiber and 10.9 times more Protein than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 1.6 times more Sugars and 8.2 times more Fructose than Poppy Seed Spices.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6