Comparing Nutrients in 5 ounces Saffron VS Poppy Seed

Macros Ratio

	Protein	Fat	Carbs
Saffron	13%	15%	72%
Poppy Seed	13%	67%	20%

Macro Nutrients

	Saffron	Poppy Seed	Recommended Dietary Allowance
Energy	15% 439kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	8.55% 8.3g	60.7% 59g	97g per day for Men 19-50 years
Saturated Fat	7.03% 2.25g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	110% 1.76g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	236% 40g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.3% 93g	30.7% 40g	130g per day for Men 19-50 years
Sugars	NA	5.85% 4.24g	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	NA	0.57% 0.41g	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	NA	% 0.52g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	14.5% 5.53g	72.7% 27.6g	38g per day for Men 19-50 years
Protein	29% 16.2g	45.5% 25.5g	56g per day for Men 19-50 years

Vitamins

	Saffron	Poppy Seed	Recommended Dietary Allowance
Vitamin A	4.25% 38.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	27% 0.35mg	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	33% 132μg	29% 116μg	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	127% 115mg	1.57% 1.4mg	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	NA	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Saffron	Poppy Seed	Recommended Dietary Allowance
Calcium	15.7% 157mg	204% 2038mg	1000mg per day for Men 19-50 years
Copper	51.7% 0.46mg	256% 2.3mg	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	197% 15.7mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	89% 374mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	1751% 40.3mg	413% 9.5mg	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	51% 357mg	176% 1233mg	700mg per day for Men 19-50 years
Potassium	72% 2444mg	30% 1019mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	34.8% 19μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	102% 11mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.23% 8.43g	3700g per day for Men 19-50 years

Nutrient Comparison: Saffron VS Poppy Seed per 5 oz

Compare the macro and micronutrient content in 5 oz of Saffron versus 5 oz of Poppy Seed to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Saffron have more Vitamin A, 2.7 times more Vitamin B2, 1.6 times more Vitamin B3, 4.1 times more Vitamin B6 and 80.8 times more Vitamin C than Poppy Seed.
• While 5 oz of Poppy Seed Spices contain 7.4 times more Vitamin B1 than Saffron Spices.
• Both Saffron and Poppy Seed provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Poppy Seed have insufficient amounts of Vitamin A and Vitamin C
• Both Saffron Spices as well as Poppy Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Saffron vs Poppy Seed:

• 5 ounces of Saffron have 4.2 times more Manganese, 2.4 times more Potassium and 5.7 times more Sodium than Poppy Seed.
• While 5 oz of Poppy Seed Spices contain 13 times more Calcium, 5 times more Copper, 1.3 times more Magnesium, 3.5 times more Phosphorus, 2.4 times more Selenium and 7.2 times more Zinc than Saffron Spices.
• Both Saffron and Poppy Seed contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Saffron have 4.5 times more Omega 3 and 2.3 times more Carbohydrate than Poppy Seed.
• While 5 oz of Poppy Seed Spices contain 1.7 times more Energy, 7.1 times more Fat, 2.8 times more Saturated Fat, 37.5 times more Omega 6, 5 times more Fiber and 1.6 times more Protein than Saffron Spices.