Comparing Nutrients in 5 ounces Blanched Almonds VS Poppy Seed

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Poppy Seed	13%	67%	20%

Macro Nutrients

	Blanched Almonds	Poppy Seed	Recommended Dietary Allowance
Energy	29% 836kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	60.7% 59g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	236% 40g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	30.7% 40g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	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	0% 0g	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	% 0.043g	% 0.52g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 3.3g	g per day for Men 19-50 years
Fiber	37% 14g	72.7% 27.6g	38g per day for Men 19-50 years
Protein	54% 30.3g	45.5% 25.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Poppy Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	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	17.4% 69.5μg	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	0% 0mg	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	224% 33.7mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Poppy Seed	Recommended Dietary Allowance
Calcium	33.5% 335mg	204% 2038mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	58% 4.65mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	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	97% 682mg	176% 1233mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	30% 1019mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	34.8% 19μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	102% 11mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.23% 8.43g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 7.1 times more Vitamin B2, 3.9 times more Vitamin B3 and 13.4 times more Vitamin E than Poppy Seed Spices.
• While Poppy Seed Spices contain 4.5 times more Vitamin B1, 2.1 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Poppy Seed Spices have similar amounts of Vitamin B5 per 5 oz.
• Both Blanched Almonds as well as Poppy Seed Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Poppy Seed:

• Poppy Seed Spices contain 6.1 times more Calcium, 1.6 times more Copper, 3 times more Iron, 1.3 times more Magnesium, 3.7 times more Manganese, 1.8 times more Phosphorus, 4.2 times more Selenium, 1.4 times more Sodium and 2.7 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Poppy Seed Spices have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.3 times more Fat and 1.5 times more Sugars than Poppy Seed Spices.
• While Poppy Seed Spices contain 68.3 times more Omega 3, 2.3 times more Omega 6, 1.5 times more Carbohydrate and 2 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Poppy Seed Spices have similar amounts of Energy, Saturated Fat and Protein per 5 oz.
• Both Blanched Almonds as well as Poppy Seed Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.