Comparing Nutrients in 5 ounces Broccoli VS Poppy Seed

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Poppy Seed	13%	67%	20%

Macro Nutrients

	Broccoli	Poppy Seed	Recommended Dietary Allowance
Energy	1.66% 48kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	60.7% 59g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	236% 40g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	30.7% 40g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.14g	% 3.3g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	72.7% 27.6g	38g per day for Men 19-50 years
Protein	7.14% 4g	45.5% 25.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Poppy Seed	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Poppy Seed	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	204% 2038mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	256% 2.3mg	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	13% 1.03mg	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	13% 0.3mg	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	13.4% 94mg	176% 1233mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	30% 1019mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	34.8% 19μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	102% 11mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.23% 8.43g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 1.8 times more Vitamin B5, 89.2 times more Vitamin C and more Vitamin K than Poppy Seed Spices.
• While Poppy Seed Spices contain 12 times more Vitamin B1, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.3 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Poppy Seed Spices have similar amounts of Vitamin B2 per 5 oz.
• Both Raw 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 Broccoli vs Poppy Seed:

• Raw Broccoli has 1.3 times more Sodium and 15 times more Water than Poppy Seed Spices.
• While Poppy Seed Spices contain 30.6 times more Calcium, 33.2 times more Copper, 13.4 times more Iron, 16.5 times more Magnesium, 31.9 times more Manganese, 13.2 times more Phosphorus, 2.3 times more Potassium, 5.4 times more Selenium and 19.3 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Poppy Seed Spices contain 15.4 times more Energy, 112.3 times more Fat, 39.6 times more Saturated Fat, 4.3 times more Omega 3, 577.4 times more Omega 6, 4.2 times more Carbohydrate, 1.8 times more Sugars, 7.5 times more Fiber and 6.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Poppy Seed Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.