Comparing Nutrients in 300 calories Poppy Seed VS Roasted Sunflower Seeds

Weight per 300 calories

• Poppy Seed: 57g
• Roasted Sunflower Seeds: 51.5g

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 Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Poppy Seed	Roasted 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	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	8.07% 2.6g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	9.75% 0.16g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	99% 17g	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	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	2.36% 1.7g	1.94% 1.4g	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	15% 5.72g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Roasted Sunflower Seeds	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	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	32% 0.41mg	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	30.5% 122μg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	82% 822mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	105% 0.94mg	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	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	167% 3.83mg	47.3% 1.1mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0.99% 15mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.017% 0.62g	3700g per day for Men 19-50 years

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

• Poppy Seed Spices have 8.9 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B2, 7.1 times more Vitamin B3, 19.6 times more Vitamin B5, 2.9 times more Vitamin B6, 2.6 times more Vitamin B9 and 13.3 times more Vitamin E than Poppy Seed Spices.
• Both Poppy Seed Spices as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• Poppy Seed Spices have 22.8 times more Calcium, 2.8 times more Iron, 3 times more Magnesium, 3.5 times more Manganese and 1.7 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.3 times more Selenium than Poppy Seed Spices.
• Both Poppy Seed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Poppy Seed Spices have 4.4 times more Omega 3, 1.3 times more Carbohydrate and 1.9 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Poppy Seed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 6 and Protein per 300 kcal.
• Both Poppy Seed Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.