Comparing Nutrients in 300 calories Poppy Seed VS Broccoli Raab

Weight per 300 calories

• Poppy Seed: 57g
• Broccoli Raab: 1364g

Poppy Seed has 23.9 times more energy per 100g than Broccoli Raab. It has very high energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Poppy Seed or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Poppy Seed	Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.7g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	8.07% 2.6g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	9.75% 0.16g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.4% 16g	30% 39g	130g per day for Men 19-50 years
Sugars	2.36% 1.7g	7.15% 5.2g	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	0.23% 0.17g	3.2% 2.3g	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	% 0.21g	% 1.36g	g per day for Men 19-50 years
Sucrose	% 1.33g	% 1.5g	g per day for Men 19-50 years
Fiber	29.3% 11g	97% 37g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	198% 1786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.7% 0.49mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	179% 2.33mg	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	11.7% 47μg	283% 1132μg	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	0.63% 0.57mg	306% 275mg	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	6.74% 1mg	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2545% 3055μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Broccoli Raab	Recommended Dietary Allowance
Calcium	82% 822mg	147% 1473mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	63.6% 0.57mg	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	69.7% 5.58mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	167% 3.83mg	234% 5.4mg	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	71% 497mg	142% 995mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	78.6% 2673mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.99% 15mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	34% 1262g	3700g per day for Men 19-50 years

Poppy Seed VS Broccoli Raab Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Poppy Seed or Broccoli Raab?

Lets compare vitamin content per 300 calories of Poppy Seed vs Broccoli Raab:

• 300 kcal of Raw Broccoli Raab contain more Vitamin A, 4.5 times more Vitamin B1, 30.8 times more Vitamin B2, 32.5 times more Vitamin B3, 23.7 times more Vitamin B5, 16.5 times more Vitamin B6, 24.2 times more Vitamin B9, 482 times more Vitamin C, 21.8 times more Vitamin E and more Vitamin K than Poppy Seed Spices.
• 300 calories of Poppy Seed have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin C and Vitamin K
• Both Poppy Seed Spices as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Poppy Seed vs Broccoli Raab:

• 300 calories of Poppy Seed have 1.6 times more Copper than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 1.8 times more Calcium, 5.2 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus, 6.5 times more Potassium, 1.8 times more Selenium, 30.3 times more Sodium, 2.3 times more Zinc and 371.2 times more Water than Poppy Seed Spices.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Poppy Seed have 3.6 times more Fat, 2.3 times more Saturated Fat and 40.9 times more Omega 6 than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 16.5 times more Omega 3, 2.4 times more Carbohydrate, 3 times more Sugars, 3.3 times more Fiber and 4.2 times more Protein than Poppy Seed Spices.
• Both Poppy Seed and Broccoli Raab offer comparable quantities of Energy per 300 calories.
• 300 calories of Broccoli Raab provide inadequate amounts of Omega 6