Comparing Nutrients in 300 calories Poppy Seed VS Sunflower Seeds

Weight per 300 calories

• Poppy Seed: 57g
• Sunflower Seeds: 51.4g

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

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

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Poppy Seed	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.7g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	8.07% 2.6g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	9.75% 0.16g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	69.7% 12g	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	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	2.36% 1.7g	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	29.3% 11g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.7% 0.49mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	53% 0.69mg	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	29% 117μg	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	0.8% 0.72mg	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	120% 18mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	82% 822mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	103% 0.92mg	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	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	167% 3.83mg	43.6% 1mg	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	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.99% 15mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 3.2 times more Vitamin B2, 8.4 times more Vitamin B3, 3.1 times more Vitamin B5, 4.9 times more Vitamin B6, 2.5 times more Vitamin B9 and 17.9 times more Vitamin E than Poppy Seed Spices.
• Both Poppy Seed Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Poppy Seed vs Sunflower Seeds:

• Poppy Seed Spices have 20.5 times more Calcium, 2.1 times more Iron, 3.8 times more Manganese, 1.5 times more Phosphorus, 1.2 times more Potassium and 1.8 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Selenium than Poppy Seed Spices.
• Both Poppy Seed Spices and Dried Sunflower Seed Kernels have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Poppy Seed Spices have 5.1 times more Omega 3, 1.4 times more Omega 6, 1.6 times more Carbohydrate and 2.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Poppy Seed Spices and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat and Protein per 300 kcal.
• Both Poppy Seed Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.