Comparing Nutrients in 5 ounces Poppy Seed VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Poppy Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25.7% 744kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	60.7% 59g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	236% 40g	273% 46.5g	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	26.2% 34g	130g per day for Men 19-50 years
Sugars	5.85% 4.24g	5.34% 3.87g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	NA	g per day for Men 19-50 years
Fiber	72.7% 27.6g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	45.5% 25.5g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Roasted Sunflower Seeds	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	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	87.7% 1.14mg	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	84% 336μg	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	2.2% 2mg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	204% 2038mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	256% 2.3mg	288% 2.6mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	117% 492mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	413% 9.5mg	130% 3mg	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	234% 1637mg	700mg per day for Men 19-50 years
Potassium	30% 1019mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	34.8% 19μg	204% 112μg	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	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.23% 8.43g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Poppy Seed Spices have 8.1 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B2, 7.9 times more Vitamin B3, 21.7 times more Vitamin B5, 3.3 times more Vitamin B6, 2.9 times more Vitamin B9, 1.4 times more Vitamin C, 14.7 times more Vitamin E and more Vitamin K than Poppy Seed Spices.
• Both Poppy Seed Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Poppy Seed vs Roasted Sunflower Seeds:

• Poppy Seed Spices have 20.5 times more Calcium, 2.6 times more Iron, 2.7 times more Magnesium, 3.2 times more Manganese, 8.7 times more Sodium and 1.5 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Phosphorus and 5.9 times more Selenium than Poppy Seed Spices.
• Both Poppy Seed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Poppy Seed Spices have 4 times more Omega 3 and 1.8 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Poppy Seed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars and Protein per 5 oz.
• Both Poppy Seed Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.