Comparing Nutrients in 1 pound Poppy Seed VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Poppy Seed	Boiled Broccoli	Recommended Dietary Allowance
Energy	82% 2381kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	194% 189g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	64% 20.5g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	77.4% 1.24g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	755% 128g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	25% 32.6g	130g per day for Men 19-50 years
Sugars	18.7% 13.6g	8.7% 6.3g	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	1.8% 1.3g	4.63% 3.36g	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	% 1.68g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 0.36g	g per day for Men 19-50 years
Fiber	233% 88.5g	39.4% 15g	38g per day for Men 19-50 years
Protein	146% 81.6g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	323% 3.87mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.06mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	69.8% 0.91mg	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	93% 372μg	122% 490μg	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	5.04% 4.54mg	327% 294mg	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	53.5% 8.03mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Boiled Broccoli	Recommended Dietary Allowance
Calcium	652% 6523mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	820% 7.38mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	553% 44.3mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	375% 1574mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	1323% 30.4mg	38.3% 0.88mg	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	564% 3946mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	96% 3261mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	111% 61.2μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	326% 36mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.73% 27g	11% 405g	3700g per day for Men 19-50 years

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

• Poppy Seed Spices have 13.6 times more Vitamin B1, 1.6 times more Vitamin B3, 1.2 times more Vitamin B6 and 1.2 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.9 times more Vitamin B5, 1.3 times more Vitamin B9, 64.9 times more Vitamin C and more Vitamin K than Poppy Seed Spices.
• Both Poppy Seed Spices and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 1 lb.
• Both Poppy Seed Spices as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Poppy Seed vs Boiled Broccoli:

• Poppy Seed Spices have 36 times more Calcium, 26.7 times more Copper, 14.6 times more Iron, 16.5 times more Magnesium, 34.6 times more Manganese, 13 times more Phosphorus, 2.5 times more Potassium, 8.4 times more Selenium and 17.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Sodium and 15 times more Water than Poppy Seed Spices.

Comparison of macro-nutrients per 1 pound:

• Poppy Seed Spices have 15 times more Energy, 101.4 times more Fat, 57.2 times more Saturated Fat, 2.3 times more Omega 3, 554.8 times more Omega 6, 3.9 times more Carbohydrate, 2.2 times more Sugars, 5.9 times more Fiber and 7.6 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.6 times more Fructose than Poppy Seed Spices.
• Both Poppy Seed Spices as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.