Comparing Nutrients in 500 calories Poppy Seed VS Boiled Broccoli

Weight per 500 calories

• Poppy Seed: 95g
• Boiled Broccoli: 1429g

Poppy Seed has 15 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Poppy Seed or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Poppy Seed	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.6g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	159% 27g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 26.8g	79% 103g	130g per day for Men 19-50 years
Sugars	3.93% 2.85g	27.4% 20g	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	0.38% 0.28g	14.6% 10.6g	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	% 0.35g	% 7g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 1.14g	g per day for Men 19-50 years
Fiber	49% 18.6g	124% 47g	38g per day for Men 19-50 years
Protein	30.6% 17g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.8% 0.81mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.33% 0.85mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.17% 0.31mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	220% 2.86mg	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	19.5% 78μg	386% 1543μg	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	1.06% 0.95mg	1030% 927mg	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	11.2% 1.7mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Boiled Broccoli	Recommended Dietary Allowance
Calcium	137% 1370mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	116% 9.3mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	78.7% 330mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	278% 6.4mg	120% 2.77mg	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	118% 829mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	1.65% 24.8mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	68.4% 7.52mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.15% 5.67g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Poppy Seed vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 18.5 times more Vitamin B2, 9.3 times more Vitamin B3, 28.5 times more Vitamin B5, 12.1 times more Vitamin B6, 19.8 times more Vitamin B9, 973.5 times more Vitamin C, 12.3 times more Vitamin E and more Vitamin K than Poppy Seed Spices.
• Both Poppy Seed Spices and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 500 kcal.
• Both Poppy Seed Spices as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Poppy Seed vs Boiled Broccoli:

• Poppy Seed Spices have 2.4 times more Calcium, 1.8 times more Copper and 2.3 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.1 times more Potassium, 1.8 times more Selenium, 23.7 times more Sodium and 225 times more Water than Poppy Seed Spices.
• Both Poppy Seed Spices and Boiled and Drained Broccoli have similar amounts of Iron, Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Poppy Seed Spices have 6.8 times more Fat, 3.8 times more Saturated Fat and 37 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.5 times more Omega 3, 3.8 times more Carbohydrate, 7 times more Sugars, 38.3 times more Fructose, 2.5 times more Fiber and 2 times more Protein than Poppy Seed Spices.
• Both Poppy Seed Spices and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both Poppy Seed Spices as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.