Comparing Nutrients in 5 ounces Poppy Seed VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Poppy Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25.7% 744kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	60.7% 59g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	236% 40g	285% 48.5g	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	25% 32.4g	130g per day for Men 19-50 years
Sugars	5.85% 4.24g	6.1% 4.4g	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% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 3.36g	g per day for Men 19-50 years
Fiber	72.7% 27.6g	39.5% 15g	38g per day for Men 19-50 years
Protein	45.5% 25.5g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Oil 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	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	204% 2038mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	256% 2.3mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	117% 492mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	413% 9.5mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	30% 1019mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	34.8% 19μg	202% 111μg	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	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.23% 8.43g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Poppy Seed Spices have 2.7 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Vitamin B2, 4.6 times more Vitamin B3, 21.4 times more Vitamin B5, 3.2 times more Vitamin B6, 2.9 times more Vitamin B9, 20.5 times more Vitamin E and more Vitamin K than Poppy Seed Spices.
• Both Poppy Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin C per 5 oz.
• Both Poppy Seed Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Poppy Seed Spices have 16.5 times more Calcium, 2.3 times more Iron, 2.7 times more Magnesium, 3.2 times more Manganese, 1.5 times more Potassium, 8.7 times more Sodium and 1.5 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Phosphorus and 5.8 times more Selenium than Poppy Seed Spices.
• Both Poppy Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Poppy Seed Spices have 3.4 times more Omega 3, 1.2 times more Carbohydrate and 1.8 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Saturated Fat than Poppy Seed Spices.
• Both Poppy Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 6, Sugars and Protein per 5 oz.
• Both Poppy Seed Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.