Comparing Nutrients in 7 ounces Poppy Seed VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Almonds	14%	72%	14%

Macro Nutrients

	Poppy Seed	Almonds	Recommended Dietary Allowance
Energy	36% 1042kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	85% 82.5g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	28% 8.96g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	33% 42.8g	130g per day for Men 19-50 years
Sugars	8.2% 5.93g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 4.62g	% 7.84g	g per day for Men 19-50 years
Fiber	102% 38.7g	65.3% 25g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Almonds	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40.7% 163μg	22% 87.3μg	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% 0mg	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	339% 51mg	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	Almonds	Recommended Dietary Allowance
Calcium	285% 2854mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	359% 3.23mg	227% 2.05mg	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	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	164% 689mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	579% 13.3mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	42% 1427mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Poppy Seed Spices have 4.2 times more Vitamin B1, 1.8 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 11.4 times more Vitamin B2, 4 times more Vitamin B3, 1.5 times more Vitamin B5 and 14.5 times more Vitamin E than Poppy Seed Spices.
• Both Poppy Seed Spices as well as Almonds 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 Almonds:

• Poppy Seed Spices have 5.3 times more Calcium, 1.6 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium, 3.1 times more Manganese, 1.8 times more Phosphorus, 3.3 times more Selenium, 26 times more Sodium and 2.5 times more Zinc than Almonds.
• Both Poppy Seed Spices and Almonds have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Poppy Seed Spices have 91 times more Omega 3, 2.3 times more Omega 6, 1.3 times more Carbohydrate and 1.6 times more Fiber than Almonds.
• While Almonds contain 1.5 times more Sugars than Poppy Seed Spices.
• Both Poppy Seed Spices and Almonds have similar amounts of Energy, Fat, Saturated Fat and Protein per 7 oz.
• Both Poppy Seed Spices as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.