Comparing Nutrients in 300 calories Poppy Seed VS Dried Rosemary Spices

Weight per 300 calories

• Poppy Seed: 57g
• Dried Rosemary Spices: 91g

Poppy Seed has 1.6 times more energy per 100g than Dried Rosemary Spices. It has very high energy density when compared to other foods. Dried Rosemary Spices having high energy density.

Which food has more nutrients per 300 calories - Poppy Seed or Dried Rosemary Spices?

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Dried Rosemary Spices	5%	33%	62%

Macro Nutrients

	Poppy Seed	Dried Rosemary Spices	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.7g	14.2% 13.8g	97g per day for Men 19-50 years
Saturated Fat	8.07% 2.6g	21% 6.7g	32g per day for Men 19-50 years
Omega 3	9.75% 0.16g	61% 0.98g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	6.2% 1.05g	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	44.7% 58g	130g per day for Men 19-50 years
Sugars	2.36% 1.7g	NA	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	102% 38.6g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	7.9% 4.42g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Dried Rosemary Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.7% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.7% 0.49mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	121% 1.58mg	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	69.6% 278μg	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	61.6% 55.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Dried Rosemary Spices	Recommended Dietary Allowance
Calcium	82% 822mg	116% 1160mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	55.4% 0.5mg	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	331% 26.5mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	47.5% 199mg	420mg per day for Men 19-50 years
Manganese	167% 3.83mg	73.6% 1.7mg	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	9.06% 63.4mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	7.6% 4.17μg	55μg per day for Men 19-50 years
Sodium	0.99% 15mg	3.02% 45.3mg	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	0.23% 8.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Poppy Seed vs Dried Rosemary Spices:

• Dried Rosemary Spices contain more Vitamin A, 6.8 times more Vitamin B2, 1.8 times more Vitamin B3, 11.2 times more Vitamin B6, 5.9 times more Vitamin B9 and 97.1 times more Vitamin C than Poppy Seed Spices.
• Both Poppy Seed Spices and Dried Rosemary Spices have similar amounts of Vitamin B1 per 300 kcal.
• Both Poppy Seed Spices as well as Dried Rosemary Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Poppy Seed vs Dried Rosemary Spices:

• Poppy Seed Spices have 1.9 times more Copper, 2.3 times more Manganese, 7.8 times more Phosphorus, 1.9 times more Selenium and 1.5 times more Zinc than Dried Rosemary Spices.
• While Dried Rosemary Spices contain 1.4 times more Calcium, 4.8 times more Iron, 2.1 times more Potassium and 3.1 times more Sodium than Poppy Seed Spices.
• Both Poppy Seed Spices and Dried Rosemary Spices have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Poppy Seed Spices have 1.7 times more Fat, 15.4 times more Omega 6 and 2.3 times more Protein than Dried Rosemary Spices.
• While Dried Rosemary Spices contain 2.6 times more Saturated Fat, 6.3 times more Omega 3, 3.6 times more Carbohydrate and 3.5 times more Fiber than Poppy Seed Spices.
• Both Poppy Seed Spices and Dried Rosemary Spices have similar amounts of Energy per 300 kcal.
• Both Poppy Seed Spices as well as Dried Rosemary Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.