Comparing Nutrients in 5 ounces White Pepper VS Poppy Seed

Macros Ratio

	Protein	Fat	Carbs
White Pepper	12%	6%	82%
Poppy Seed	13%	67%	20%

Macro Nutrients

	White Pepper	Poppy Seed	Recommended Dietary Allowance
Energy	14.5% 420kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	60.7% 59g	97g per day for Men 19-50 years
Saturated Fat	2.77% 0.89g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	NA	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	NA	236% 40g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	30.7% 40g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.52g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	98% 37g	72.7% 27.6g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	45.5% 25.5g	56g per day for Men 19-50 years

Vitamins

	White Pepper	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	2.6% 0.031mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.88% 0.3mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	3.54% 14μg	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	33% 29.8mg	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	NA	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Pepper	Poppy Seed	Recommended Dietary Allowance
Calcium	37.6% 376mg	204% 2038mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	254% 20.3mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	265% 6.1mg	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	35.6% 249mg	176% 1233mg	700mg per day for Men 19-50 years
Potassium	3.04% 103mg	30% 1019mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	34.8% 19μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	102% 11mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.23% 8.43g	3700g per day for Men 19-50 years

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

• White Pepper Spices have 1.3 times more Vitamin B2 and 21 times more Vitamin C than Poppy Seed Spices.
• While Poppy Seed Spices contain 38.8 times more Vitamin B1, 4.2 times more Vitamin B3, 2.5 times more Vitamin B6 and 8.2 times more Vitamin B9 than White Pepper Spices.
• Both White Pepper Spices as well as Poppy Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for White Pepper vs Poppy Seed:

• White Pepper Spices have 1.5 times more Iron than Poppy Seed Spices.
• While Poppy Seed Spices contain 5.4 times more Calcium, 1.8 times more Copper, 3.9 times more Magnesium, 1.6 times more Manganese, 4.9 times more Phosphorus, 9.8 times more Potassium, 4.4 times more Selenium, 5.2 times more Sodium and 7 times more Zinc than White Pepper Spices.

Comparison of macro-nutrients per 5 ounces:

• White Pepper Spices have 2.4 times more Carbohydrate and 1.3 times more Fiber than Poppy Seed Spices.
• While Poppy Seed Spices contain 1.8 times more Energy, 19.6 times more Fat, 7.2 times more Saturated Fat and 1.7 times more Protein than White Pepper Spices.
• Both White Pepper Spices as well as Poppy Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.