Comparing Nutrients in 7 ounces Poppy Seed VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Almond paste	8%	52%	40%

Macro Nutrients

	Poppy Seed	Almond paste	Recommended Dietary Allowance
Energy	36% 1042kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	85% 82.5g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	28% 8.96g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	73% 95g	130g per day for Men 19-50 years
Sugars	8.2% 5.93g	99% 72g	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	0.79% 0.58g	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	% 0.73g	NA	g per day for Men 19-50 years
Sucrose	% 4.62g	NA	g per day for Men 19-50 years
Fiber	102% 38.7g	25% 9.53g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	5.5% 0.071mg	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	40.7% 163μg	36.2% 145μg	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	2.2% 2mg	0.22% 0.2mg	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	23.4% 3.5mg	179% 27mg	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

	Poppy Seed	Almond paste	Recommended Dietary Allowance
Calcium	285% 2854mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	359% 3.23mg	100% 0.9mg	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	242% 19.4mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	164% 689mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	579% 13.3mg	74% 1.7mg	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	247% 1726mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	42% 1427mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Poppy Seed vs Almond paste:

• Poppy Seed Spices have 10.4 times more Vitamin B1, 2.9 times more Vitamin B5, 6.9 times more Vitamin B6 and 10 times more Vitamin C than Almond paste.
• While Almond paste contains 4.1 times more Vitamin B2, 1.6 times more Vitamin B3 and 7.6 times more Vitamin E than Poppy Seed Spices.
• Both Poppy Seed Spices and Almond paste have similar amounts of Vitamin B9 per 7 oz.
• Both Poppy Seed Spices as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Poppy Seed vs Almond paste:

• Poppy Seed Spices have 8.4 times more Calcium, 3.6 times more Copper, 6.1 times more Iron, 2.7 times more Magnesium, 7.8 times more Manganese, 3.4 times more Phosphorus, 2.3 times more Potassium, 3.2 times more Selenium, 2.9 times more Sodium and 5.3 times more Zinc than Almond paste.

Comparison of macro-nutrients per 7 ounces:

• Poppy Seed Spices have 1.5 times more Fat, 1.7 times more Saturated Fat, 1.4 times more Omega 3, 5.1 times more Omega 6, 4.1 times more Fiber and 2 times more Protein than Almond paste.
• While Almond paste contains 1.7 times more Carbohydrate and 12.1 times more Sugars than Poppy Seed Spices.
• Both Poppy Seed Spices and Almond paste have similar amounts of Energy per 7 oz.
• Both Poppy Seed Spices as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.