Comparing Nutrients in 5 ounces Brussels Sprouts VS Poppy Seed

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Poppy Seed	13%	67%	20%

Macro Nutrients

	Brussels Sprouts	Poppy Seed	Recommended Dietary Allowance
Energy	2.1% 61kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	60.7% 59g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	236% 40g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.76% 12.7g	30.7% 40g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	1.8% 1.3g	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	% 1.15g	% 0.52g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 3.3g	g per day for Men 19-50 years
Fiber	14% 5.4g	72.7% 27.6g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	45.5% 25.5g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Poppy Seed	Recommended Dietary Allowance
Vitamin A	6% 54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	21.6% 86.5μg	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	134% 120mg	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	8.3% 1.25mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	209% 251μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Poppy Seed	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	204% 2038mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	25% 2mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	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	14% 98mg	176% 1233mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	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	2.36% 35.4mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	102% 11mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.23% 8.43g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Poppy Seed per 5 oz

Compare the macro and micronutrient content in 5 oz of Brussels Sprouts versus 5 oz of Poppy Seed to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Brussels Sprouts have more Vitamin A, 85 times more Vitamin C and more Vitamin K than Poppy Seed.
• While 5 oz of Poppy Seed Spices contain 6.1 times more Vitamin B1, 1.3 times more Vitamin B9 and 2 times more Vitamin E than Raw Brussels Sprouts.
• Both Brussels Sprouts and Poppy Seed provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Poppy Seed have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Brussels Sprouts as well as Poppy Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brussels Sprouts vs Poppy Seed:

• 5 ounces of Brussels Sprouts have 14.5 times more Water than Poppy Seed.
• While 5 oz of Poppy Seed Spices contain 34.2 times more Calcium, 23.2 times more Copper, 7 times more Iron, 15.1 times more Magnesium, 19.9 times more Manganese, 12.6 times more Phosphorus, 1.8 times more Potassium, 8.4 times more Selenium and 18.8 times more Zinc than Raw Brussels Sprouts.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Poppy Seed Spices contain 12.2 times more Energy, 138.5 times more Fat, 72.9 times more Saturated Fat, 2.8 times more Omega 3, 628.8 times more Omega 6, 3.1 times more Carbohydrate, 1.4 times more Sugars, 5.1 times more Fiber and 5.3 times more Protein than Raw Brussels Sprouts.
• 5 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6