Comparing Nutrients in 1 pound Almonds VS Poppy Seed

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Poppy Seed	13%	67%	20%

Macro Nutrients

	Almonds	Poppy Seed	Recommended Dietary Allowance
Energy	91% 2626kcal	82% 2381kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	194% 189g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	64% 20.5g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	77.4% 1.24g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	755% 128g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	98% 128g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	18.7% 13.6g	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	0.69% 0.5g	1.8% 1.3g	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	% 0.77g	% 1.68g	g per day for Men 19-50 years
Sucrose	% 18g	% 10.6g	g per day for Men 19-50 years
Fiber	149% 56.7g	233% 88.5g	38g per day for Men 19-50 years
Protein	171% 96g	146% 81.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Poppy Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	323% 3.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	25.4% 4.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	93% 372μg	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	0% 0mg	5.04% 4.54mg	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	775% 116mg	53.5% 8.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Poppy Seed	Recommended Dietary Allowance
Calcium	122% 1220mg	652% 6523mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	820% 7.38mg	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	210% 17mg	553% 44.3mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	375% 1574mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	1323% 30.4mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	564% 3946mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	96% 3261mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	111% 61.2μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	326% 36mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.73% 27g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Poppy Seed:

• Almonds have 11.4 times more Vitamin B2, 4 times more Vitamin B3, 1.5 times more Vitamin B5 and 14.5 times more Vitamin E than Poppy Seed Spices.
• While Poppy Seed Spices contain 4.2 times more Vitamin B1, 1.8 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Poppy Seed Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Poppy Seed:

• Poppy Seed Spices contain 5.3 times more Calcium, 1.6 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium, 3.1 times more Manganese, 1.8 times more Phosphorus, 3.3 times more Selenium, 26 times more Sodium and 2.5 times more Zinc than Almonds.
• Both Almonds and Poppy Seed Spices have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.2 times more Fat and 1.5 times more Sugars than Poppy Seed Spices.
• While Poppy Seed Spices contain 91 times more Omega 3, 2.3 times more Omega 6, 1.3 times more Carbohydrate and 1.6 times more Fiber than Almonds.
• Both Almonds and Poppy Seed Spices have similar amounts of Energy, Saturated Fat and Protein per 1 lb.
• Both Almonds as well as Poppy Seed Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.