Comparing Nutrients in 1 pound Poppy Seed VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Poppy Seed	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	82% 2381kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	194% 189g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	64% 20.5g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	77.4% 1.24g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	755% 128g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	18.7% 13.6g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	% 10.6g	NA	g per day for Men 19-50 years
Fiber	233% 88.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	146% 81.6g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	323% 3.87mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.06mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	45.4% 0.59mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	652% 6523mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	820% 7.38mg	19% 0.17mg	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	553% 44.3mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	375% 1574mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	1323% 30.4mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	96% 3261mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	111% 61.2μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	326% 36mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.73% 27g	11.2% 415g	3700g per day for Men 19-50 years

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

• Poppy Seed Spices have 16.1 times more Vitamin B1, 1.9 times more Vitamin B3, 1.9 times more Vitamin B6, 1.2 times more Vitamin B9 and 1.5 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 56.4 times more Vitamin C and more Vitamin K than Poppy Seed Spices.
• Both Poppy Seed Spices and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Poppy Seed Spices as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Poppy Seed vs Frozen Chopped Broccoli:

• Poppy Seed Spices have 25.7 times more Calcium, 42.8 times more Copper, 12 times more Iron, 19.3 times more Magnesium, 22.8 times more Manganese, 17.4 times more Phosphorus, 3.4 times more Potassium, 4.8 times more Selenium and 16.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 15.4 times more Water than Poppy Seed Spices.
• Both Poppy Seed Spices and Frozen Chopped Broccoli, Unprepared have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Poppy Seed Spices have 20.2 times more Energy, 143.3 times more Fat, 102.7 times more Saturated Fat, 2.6 times more Omega 3, 912.7 times more Omega 6, 5.9 times more Carbohydrate, 2.2 times more Sugars, 6.5 times more Fiber and 6.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.9 times more Fructose than Poppy Seed Spices.
• Both Poppy Seed Spices as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.