Comparing Nutrients in 5 ounces Boiled Broccoli VS Poppy Seed

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Poppy Seed	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	60.7% 59g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	236% 40g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	30.7% 40g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	5.85% 4.24g	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	1.45% 1.05g	0.57% 0.41g	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	% 0.69g	% 0.52g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 3.3g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	72.7% 27.6g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	45.5% 25.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Poppy Seed	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	27% 0.35mg	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	38.3% 153μg	29% 116μg	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	102% 92mg	1.57% 1.4mg	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	13.7% 2.06mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Poppy Seed	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	204% 2038mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	256% 2.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	413% 9.5mg	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	13.6% 95mg	176% 1233mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	30% 1019mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	34.8% 19μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	102% 11mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.23% 8.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Poppy Seed:

• Boiled and Drained Broccoli has more Vitamin A, 1.2 times more Vitamin B2, 1.9 times more Vitamin B5, 1.3 times more Vitamin B9, 64.9 times more Vitamin C and more Vitamin K than Poppy Seed Spices.
• While Poppy Seed Spices contain 13.6 times more Vitamin B1 and 1.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Poppy Seed Spices have similar amounts of Vitamin B6 and Vitamin E per 5 oz.
• Both Boiled and Drained Broccoli as well as Poppy Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Poppy Seed:

• Boiled and Drained Broccoli has 1.6 times more Sodium and 15 times more Water than Poppy Seed Spices.
• While Poppy Seed Spices contain 36 times more Calcium, 26.7 times more Copper, 14.6 times more Iron, 16.5 times more Magnesium, 34.6 times more Manganese, 13 times more Phosphorus, 2.5 times more Potassium, 8.4 times more Selenium and 17.6 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 2.6 times more Fructose than Poppy Seed Spices.
• While Poppy Seed Spices contain 15 times more Energy, 101.4 times more Fat, 57.2 times more Saturated Fat, 2.3 times more Omega 3, 554.8 times more Omega 6, 3.9 times more Carbohydrate, 2.2 times more Sugars, 5.9 times more Fiber and 7.6 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Poppy Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.