Comparing Nutrients in 7 ounces Roasted Almonds VS Poppy Seed

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Poppy Seed	Recommended Dietary Allowance
Energy	41% 1187kcal	36% 1042kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	85% 82.5g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	28% 8.96g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	43% 56g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	8.2% 5.93g	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	0.027% 0.02g	0.79% 0.58g	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	% 0.02g	% 0.73g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 4.62g	g per day for Men 19-50 years
Fiber	57% 21.6g	102% 38.7g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Poppy Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	37.7% 0.49mg	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	27.3% 109μg	40.7% 163μg	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	0% 0mg	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	316% 47.4mg	23.4% 3.5mg	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

	Roasted Almonds	Poppy Seed	Recommended Dietary Allowance
Calcium	53% 532mg	285% 2854mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	359% 3.23mg	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	93% 7.4mg	242% 19.4mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	164% 689mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	579% 13.3mg	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	134% 935mg	247% 1726mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	42% 1427mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Poppy Seed per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Poppy Seed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Poppy Seed:

• 7 ounces of Roasted Almonds have 12 times more Vitamin B2, 4.1 times more Vitamin B3 and 13.5 times more Vitamin E than Poppy Seed.
• While 7 oz of Poppy Seed Spices contain 11.1 times more Vitamin B1, 1.8 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dry Roasted Almonds.
• Both Roasted Almonds and Poppy Seed provide similar amounts of Vitamin B5 per seven ounces.
• Both Dry Roasted Almonds as well as Poppy Seed Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Poppy Seed:

• 7 oz of Poppy Seed Spices contain 5.4 times more Calcium, 1.5 times more Copper, 2.6 times more Iron, 3 times more Manganese, 1.8 times more Phosphorus, 6.8 times more Selenium and 2.4 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Poppy Seed contain similar levels of Magnesium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 1.3 times more Fat and 1.6 times more Sugars than Poppy Seed.
• While 7 oz of Poppy Seed Spices contain 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.
• Both Roasted Almonds and Poppy Seed offer comparable quantities of Energy, Saturated Fat and Protein per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3