Comparing Nutrients in 5 ounces Poppy Seed VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Almonds	14%	72%	14%

Macro Nutrients

	Poppy Seed	Almonds	Recommended Dietary Allowance
Energy	25.7% 744kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	60.7% 59g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	236% 40g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	5.85% 4.24g	8.5% 6.17g	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	0.57% 0.41g	0.22% 0.16g	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	% 0.52g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 5.6g	g per day for Men 19-50 years
Fiber	72.7% 27.6g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	45.5% 25.5g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29% 116μg	15.6% 62.4μg	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	1.57% 1.4mg	0% 0mg	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	16.7% 2.5mg	242% 36.3mg	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

	Poppy Seed	Almonds	Recommended Dietary Allowance
Calcium	204% 2038mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	256% 2.3mg	162% 1.46mg	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	173% 14mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	117% 492mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	413% 9.5mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	176% 1233mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	30% 1019mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	34.8% 19μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.23% 8.43g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Poppy Seed Spices have 4.2 times more Vitamin B1, 1.8 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 11.4 times more Vitamin B2, 4 times more Vitamin B3, 1.5 times more Vitamin B5 and 14.5 times more Vitamin E than Poppy Seed Spices.
• Both Poppy Seed Spices as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Poppy Seed vs Almonds:

• Poppy Seed Spices have 5.3 times more Calcium, 1.6 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium, 3.1 times more Manganese, 1.8 times more Phosphorus, 3.3 times more Selenium, 26 times more Sodium and 2.5 times more Zinc than Almonds.
• Both Poppy Seed Spices and Almonds have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Poppy Seed Spices have 91 times more Omega 3, 2.3 times more Omega 6, 1.3 times more Carbohydrate and 1.6 times more Fiber than Almonds.
• While Almonds contain 1.5 times more Sugars than Poppy Seed Spices.
• Both Poppy Seed Spices and Almonds have similar amounts of Energy, Fat, Saturated Fat and Protein per 5 oz.
• Both Poppy Seed Spices as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.