Comparing Nutrients in 300 calories Poppy Seed VS Broccoli

Weight per 300 calories

• Poppy Seed: 57g
• Broccoli: 882g

Poppy Seed has 15.4 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Poppy Seed or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Broccoli	27%	8%	65%

Macro Nutrients

	Poppy Seed	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.7g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	8.07% 2.6g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	9.75% 0.16g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	2.54% 0.43g	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	45% 58.6g	130g per day for Men 19-50 years
Sugars	2.36% 1.7g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	% 1.33g	% 0.88g	g per day for Men 19-50 years
Fiber	29.3% 11g	60.4% 23g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.7% 0.49mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Broccoli	Recommended Dietary Allowance
Calcium	82% 822mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	48% 0.43mg	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	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	167% 3.83mg	80.6% 1.85mg	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	83% 582mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.99% 15mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains more Vitamin A, 1.3 times more Vitamin B1, 18.1 times more Vitamin B2, 11 times more Vitamin B3, 27.3 times more Vitamin B5, 10.9 times more Vitamin B6, 11.9 times more Vitamin B9, 1377.4 times more Vitamin C, 6.8 times more Vitamin E and more Vitamin K than Poppy Seed Spices.
• Both Poppy Seed Spices as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Poppy Seed vs Broccoli:

• Poppy Seed Spices have 2 times more Calcium, 2.2 times more Copper, 2.1 times more Manganese and 1.2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 6.8 times more Potassium, 2.9 times more Selenium, 19.6 times more Sodium and 231.7 times more Water than Poppy Seed Spices.
• Both Poppy Seed Spices and Raw Broccoli have similar amounts of Iron, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Poppy Seed Spices have 7.3 times more Fat, 2.6 times more Saturated Fat and 37.4 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 3.6 times more Omega 3, 3.6 times more Carbohydrate, 8.8 times more Sugars, 36.2 times more Fructose, 2.1 times more Fiber and 2.4 times more Protein than Poppy Seed Spices.
• Both Poppy Seed Spices and Raw Broccoli have similar amounts of Energy per 300 kcal.
• Both Poppy Seed Spices as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.