Comparing Nutrients in 1 pound Poppy Seed VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Poppy Seed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	82% 2381kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	194% 189g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	64% 20.5g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	77.4% 1.24g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	755% 128g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	18.7% 13.6g	9.2% 6.67g	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	NA	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	NA	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	25% 14g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	323% 3.87mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.06mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	25% 1.24mg	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	34% 136μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	652% 6523mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	820% 7.38mg	21.7% 0.2mg	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	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	375% 1574mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	1323% 30.4mg	64% 1.47mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	96% 3261mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	111% 61.2μg	15.7% 8.6μg	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	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.73% 27g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Poppy Seed VS Boiled Spears Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Poppy Seed versus 1 lb of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Poppy Seed has 15.5 times more Vitamin B1, 1.2 times more Vitamin B2, 2 times more Vitamin B3, 1.9 times more Vitamin B6, 2.7 times more Vitamin B9 and 1.3 times more Vitamin E than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains more Vitamin A, 40.1 times more Vitamin C and more Vitamin K than Poppy Seed Spices.
• Both Poppy Seed and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Poppy Seed have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Poppy Seed Spices as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Poppy Seed has 28.2 times more Calcium, 37.8 times more Copper, 16 times more Iron, 17.4 times more Magnesium, 20.6 times more Manganese, 15.8 times more Phosphorus, 4 times more Potassium, 7.1 times more Selenium and 26.3 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 15.2 times more Water than Poppy Seed Spices.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Poppy Seed has 18.8 times more Energy, 377.8 times more Fat, 250.9 times more Saturated Fat, 6.5 times more Omega 3, 2176.5 times more Omega 6, 5.2 times more Carbohydrate, 2 times more Sugars, 6.5 times more Fiber and 5.8 times more Protein than Boiled Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6