Comparing Nutrients in 5 ounces Poppy Seed VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Poppy Seed	Roasted Almonds	Recommended Dietary Allowance
Energy	25.7% 744kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	60.7% 59g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	236% 40g	108% 18.3g	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% 29.8g	130g per day for Men 19-50 years
Sugars	5.85% 4.24g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 6.73g	g per day for Men 19-50 years
Fiber	72.7% 27.6g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	45.5% 25.5g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Roasted 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	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	9.1% 0.46mg	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	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29% 116μg	19.5% 78μg	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	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	204% 2038mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	256% 2.3mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	117% 492mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	413% 9.5mg	138% 3.16mg	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	176% 1233mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	30% 1019mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	34.8% 19μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.23% 8.43g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Poppy Seed Spices have 11.1 times more Vitamin B1, 1.8 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 12 times more Vitamin B2, 4.1 times more Vitamin B3 and 13.5 times more Vitamin E than Poppy Seed Spices.
• Both Poppy Seed Spices and Dry Roasted Almonds have similar amounts of Vitamin B5 per 5 oz.
• Both Poppy Seed Spices as well as Dry Roasted 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 Roasted Almonds:

• Poppy Seed Spices have 5.4 times more Calcium, 1.5 times more Copper, 2.6 times more Iron, 1.2 times more Magnesium, 3 times more Manganese, 1.8 times more Phosphorus, 6.8 times more Selenium, 8.7 times more Sodium and 2.4 times more Zinc than Dry Roasted Almonds.
• Both Poppy Seed Spices and Dry Roasted Almonds have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Poppy Seed Spices have 27.3 times more Omega 3, 2.2 times more Omega 6, 1.3 times more Carbohydrate and 1.8 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Fat and 1.6 times more Sugars than Poppy Seed Spices.
• Both Poppy Seed Spices and Dry Roasted Almonds have similar amounts of Energy, Saturated Fat and Protein per 5 oz.
• Both Poppy Seed Spices as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.