Comparing Nutrients in 300 calories Poppy Seed VS Roasted Cashews

Weight per 300 calories

• Poppy Seed: 57g
• Roasted Cashews: 52.3g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Poppy Seed or Roasted Cashews?

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Poppy Seed	Roasted Cashews	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.7g	25% 24.2g	97g per day for Men 19-50 years
Saturated Fat	8.07% 2.6g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	9.75% 0.16g	5.26% 0.084g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	23.5% 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	13% 17g	130g per day for Men 19-50 years
Sugars	2.36% 1.7g	3.6% 2.6g	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	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	% 0.21g	NA	g per day for Men 19-50 years
Sucrose	% 1.33g	NA	g per day for Men 19-50 years
Fiber	29.3% 11g	4.13% 1.57g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.7% 0.49mg	8.7% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	8.04% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	4.57% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	10.3% 0.13mg	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	9% 36μg	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	0% 0mg	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	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Roasted Cashews	Recommended Dietary Allowance
Calcium	82% 822mg	2.35% 23.5mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	129% 1.16mg	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	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	167% 3.83mg	18.8% 0.43mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	8.7% 295mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	11% 6.1μg	55μg per day for Men 19-50 years
Sodium	0.99% 15mg	0.56% 8.36mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.024% 0.89g	3700g per day for Men 19-50 years

Poppy Seed VS Roasted Cashews Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Poppy Seed or Roasted Cashews?

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

• 300 calories of Poppy Seed have 4.7 times more Vitamin B1, 1.3 times more Vitamin B9 and 2.1 times more Vitamin E than Roasted Cashews.
• While 300 kcal of Dry Roasted Cashew Nuts contain 1.8 times more Vitamin B2, 3.4 times more Vitamin B5 and more Vitamin K than Poppy Seed Spices.
• Both Poppy Seed and Roasted Cashews provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Poppy Seed have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin K
• 300 calories of Roasted Cashews have insufficient amounts of Vitamin E
• Both Poppy Seed Spices as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Poppy Seed vs Roasted Cashews:

• 300 calories of Poppy Seed have 34.9 times more Calcium, 1.8 times more Iron, 1.5 times more Magnesium, 8.9 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium, 1.3 times more Selenium and 1.5 times more Zinc than Roasted Cashews.
• Both Poppy Seed and Roasted Cashews contain similar levels of Copper per 300 calories.
• 300 calories of Roasted Cashews lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Poppy Seed have 1.9 times more Omega 3, 4 times more Omega 6, 7.1 times more Fiber and 1.3 times more Protein than Roasted Cashews.
• While 300 kcal of Dry Roasted Cashew Nuts contain 1.9 times more Saturated Fat than Poppy Seed Spices.
• Both Poppy Seed and Roasted Cashews offer comparable quantities of Energy, Fat and Carbohydrate per 300 calories.
• 300 calories of Roasted Cashews provide inadequate amounts of Omega 3 and Fiber