Comparing Nutrients in 500 calories Poppy Seed VS Frozen Broccoli Spears

Weight per 500 calories

• Poppy Seed: 95g
• Frozen Broccoli Spears: 1724g

Poppy Seed has 18.1 times more energy per 100g than Frozen Broccoli Spears. It has very high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Poppy Seed or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Poppy Seed	Frozen Broccoli Spears	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	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	159% 27g	3.75% 0.64g	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	71% 92g	130g per day for Men 19-50 years
Sugars	3.93% 2.85g	35% 25.3g	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	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	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	136% 51.7g	38g per day for Men 19-50 years
Protein	30.6% 17g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.8% 0.81mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.33% 0.85mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.17% 0.31mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	232% 3mg	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	405% 1621μg	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	1308% 1178mg	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	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	137% 1370mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	69% 0.62mg	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	116% 9.3mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	78.7% 330mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	278% 6.4mg	192% 4.4mg	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	145% 1017mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	1.65% 24.8mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	68.4% 7.52mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.15% 5.67g	42% 1561g	3700g per day for Men 19-50 years

Poppy Seed VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Poppy Seed or Frozen Broccoli Spears?

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

• 500 kcal of Frozen Broccoli Spears contain more Vitamin A, 1.5 times more Vitamin B1, 20.6 times more Vitamin B2, 9.3 times more Vitamin B3, 13.5 times more Vitamin B5, 12.8 times more Vitamin B6, 20.8 times more Vitamin B9, 1236.5 times more Vitamin C, 13.8 times more Vitamin E and more Vitamin K than Poppy Seed Spices.
• 500 calories of Poppy Seed have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin C and Vitamin K
• Both Poppy Seed Spices as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Poppy Seed vs Frozen Broccoli Spears:

• 500 calories of Poppy Seed have 1.9 times more Calcium, 2.5 times more Copper, 1.4 times more Manganese and 1.3 times more Zinc than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 1.3 times more Iron, 6.3 times more Potassium, 2.5 times more Selenium, 11.8 times more Sodium and 275.5 times more Water than Poppy Seed Spices.
• Both Poppy Seed and Frozen Broccoli Spears contain similar levels of Magnesium and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Poppy Seed have 6.8 times more Fat, 4.8 times more Saturated Fat and 42.2 times more Omega 6 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 8.3 times more Omega 3, 3.4 times more Carbohydrate, 8.9 times more Sugars, 2.8 times more Fiber and 3.1 times more Protein than Poppy Seed Spices.
• Both Poppy Seed and Frozen Broccoli Spears offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6