Comparing Nutrients in 300 calories Poppy Seed VS Oranges

Weight per 300 calories

• Poppy Seed: 57g
• Oranges: 638g

Poppy Seed has 11.2 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Oranges	7%	2%	91%

Macro Nutrients

	Poppy Seed	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.7g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	8.07% 2.6g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	9.75% 0.16g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	0.68% 0.11g	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	57.7% 75g	130g per day for Men 19-50 years
Sugars	2.36% 1.7g	82.3% 59.7g	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	40.3% 15.3g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.7% 0.49mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	29.5% 0.38mg	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	48% 191μg	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	377% 340mg	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	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Oranges	Recommended Dietary Allowance
Calcium	82% 822mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	32% 0.29mg	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	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	167% 3.83mg	6.94% 0.16mg	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	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.99% 15mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	15% 554g	3700g per day for Men 19-50 years

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

• Raw Oranges contain more Vitamin A, 4.5 times more Vitamin B2, 3.5 times more Vitamin B3, 8.6 times more Vitamin B5, 2.7 times more Vitamin B6, 4.1 times more Vitamin B9 and 594.3 times more Vitamin C than Poppy Seed Spices.
• Both Poppy Seed Spices and Raw Oranges have similar amounts of Vitamin B1 and Vitamin E per 300 kcal.
• Both Poppy Seed Spices as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Poppy Seed vs Oranges:

• Poppy Seed Spices have 3.2 times more Calcium, 3.2 times more Copper, 8.7 times more Iron, 3.1 times more Magnesium, 24 times more Manganese, 5.6 times more Phosphorus, 2.4 times more Selenium and 10.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.8 times more Potassium and 162.9 times more Water than Poppy Seed Spices.

Comparison of macro-nutrients per 300 calories:

• Poppy Seed Spices have 31 times more Fat, 27 times more Saturated Fat, 3.5 times more Omega 3, 140.7 times more Omega 6 and 1.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 4.7 times more Carbohydrate, 34.9 times more Sugars and 1.4 times more Fiber than Poppy Seed Spices.
• Both Poppy Seed Spices and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Poppy Seed Spices as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.