Comparing Nutrients in 1 pound Sunflower Seeds VS Poppy Seed

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Poppy Seed	13%	67%	20%

Macro Nutrients

	Sunflower Seeds	Poppy Seed	Recommended Dietary Allowance
Energy	91% 2649kcal	82% 2381kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	194% 189g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	64% 20.5g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	77.4% 1.24g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	755% 128g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	98% 128g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	NA	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	NA	% 1.68g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 10.6g	g per day for Men 19-50 years
Fiber	103% 39g	233% 88.5g	38g per day for Men 19-50 years
Protein	168% 94g	146% 81.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Poppy Seed	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	323% 3.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	25.4% 4.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	86% 1.12mg	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	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	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

	Sunflower Seeds	Poppy Seed	Recommended Dietary Allowance
Calcium	35.4% 354mg	652% 6523mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	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	298% 24mg	553% 44.3mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	375% 1574mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	1323% 30.4mg	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	428% 2994mg	564% 3946mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	96% 3261mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	111% 61.2μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	326% 36mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.73% 27g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.7 times more Vitamin B1, 3.6 times more Vitamin B2, 9.3 times more Vitamin B3, 3.5 times more Vitamin B5, 5.4 times more Vitamin B6, 2.8 times more Vitamin B9, 1.4 times more Vitamin C and 19.9 times more Vitamin E than Poppy Seed Spices.
• Both Dried Sunflower Seed Kernels 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 Sunflower Seeds vs Poppy Seed:

• Dried Sunflower Seed Kernels have 3.9 times more Selenium than Poppy Seed Spices.
• While Poppy Seed Spices contain 18.4 times more Calcium, 1.9 times more Iron, 3.4 times more Manganese, 1.3 times more Phosphorus, 2.9 times more Sodium and 1.6 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Poppy Seed Spices have similar amounts of Copper, Magnesium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.2 times more Fat than Poppy Seed Spices.
• While Poppy Seed Spices contain 4.6 times more Omega 3, 1.4 times more Carbohydrate and 2.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Poppy Seed Spices have similar amounts of Energy, Saturated Fat, Omega 6, Sugars and Protein per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Poppy Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.