Comparing Nutrients in 5 ounces Poppy Seed VS Dried Rosemary Spices

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Dried Rosemary Spices	5%	33%	62%

Macro Nutrients

	Poppy Seed	Dried Rosemary Spices	Recommended Dietary Allowance
Energy	25.7% 744kcal	16% 469kcal	2900kcal per day for Men 19-50 years
Fat	60.7% 59g	22.2% 21.6g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	32.7% 10.4g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	95% 1.53g	1.6g per day for Men 19-50 years
Omega 6	236% 40g	9.67% 1.64g	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	70% 91g	130g per day for Men 19-50 years
Sugars	5.85% 4.24g	NA	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	159% 60.4g	38g per day for Men 19-50 years
Protein	45.5% 25.5g	12.4% 6.9g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Dried Rosemary Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.6% 221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	60.7% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	190% 2.47mg	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	109% 435μg	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	96% 86.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Dried Rosemary Spices	Recommended Dietary Allowance
Calcium	204% 2038mg	181% 1814mg	1000mg per day for Men 19-50 years
Copper	256% 2.3mg	86.6% 0.78mg	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	518% 41.5mg	8mg per day for Men 19-50 years
Magnesium	117% 492mg	74.2% 312mg	420mg per day for Men 19-50 years
Manganese	413% 9.5mg	115% 2.65mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	30% 1019mg	40% 1354mg	3400mg per day for Men 19-50 years
Selenium	34.8% 19μg	12% 6.52μg	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	4.72% 71mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	41.6% 4.58mg	11mg per day for Men 19-50 years
Water	0.23% 8.43g	0.36% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Poppy Seed vs Dried Rosemary Spices:

• Poppy Seed Spices have 1.7 times more Vitamin B1 than Dried Rosemary Spices.
• While Dried Rosemary Spices contain more Vitamin A, 4.3 times more Vitamin B2, 7 times more Vitamin B6, 3.7 times more Vitamin B9 and 61.2 times more Vitamin C than Poppy Seed Spices.
• Both Poppy Seed Spices and Dried Rosemary Spices have similar amounts of Vitamin B3 per 5 oz.
• Both Poppy Seed Spices as well as Dried Rosemary Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Poppy Seed vs Dried Rosemary Spices:

• Poppy Seed Spices have 3 times more Copper, 1.6 times more Magnesium, 3.6 times more Manganese, 12.4 times more Phosphorus, 2.9 times more Selenium and 2.4 times more Zinc than Dried Rosemary Spices.
• While Dried Rosemary Spices contain 3 times more Iron, 1.3 times more Potassium and 1.9 times more Sodium than Poppy Seed Spices.
• Both Poppy Seed Spices and Dried Rosemary Spices have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Poppy Seed Spices have 1.6 times more Energy, 2.7 times more Fat, 24.4 times more Omega 6 and 3.7 times more Protein than Dried Rosemary Spices.
• While Dried Rosemary Spices contain 1.6 times more Saturated Fat, 3.9 times more Omega 3, 2.3 times more Carbohydrate and 2.2 times more Fiber than Poppy Seed Spices.
• Both Poppy Seed Spices as well as Dried Rosemary Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.