Comparing Nutrients in 7 ounces Poppy Seed VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Poppy Seed	Dried Beechnuts	Recommended Dietary Allowance
Energy	36% 1042kcal	39.4% 1143kcal	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	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	51% 66.5g	130g per day for Men 19-50 years
Sugars	8.2% 5.93g	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	0.79% 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	NA	38g per day for Men 19-50 years
Protein	63.8% 35.7g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Dried Beechnuts	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	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.4% 3.5mg	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 Beechnuts	Recommended Dietary Allowance
Calcium	285% 2854mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	359% 3.23mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	164% 689mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	579% 13.3mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	42% 1427mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	NA	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Poppy Seed VS Dried Beechnuts per 7 oz

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

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

• 7 ounces of Poppy Seed have 2.8 times more Vitamin B1 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3.7 times more Vitamin B2, 2.9 times more Vitamin B5, 2.8 times more Vitamin B6, 1.4 times more Vitamin B9 and 15.5 times more Vitamin C than Poppy Seed Spices.
• Both Poppy Seed and Dried Beechnuts provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Poppy Seed have insufficient amounts of Vitamin C
• Both Poppy Seed Spices as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Poppy Seed vs Dried Beechnuts:

• 7 ounces of Poppy Seed have 1438 times more Calcium, 2.4 times more Copper, 4 times more Iron, more Magnesium, 5 times more Manganese, more Phosphorus and 21.9 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.4 times more Potassium and 1.5 times more Sodium than Poppy Seed Spices.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Poppy Seed have 1.5 times more Omega 6 and 2.9 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.3 times more Saturated Fat and 6.2 times more Omega 3 than Poppy Seed Spices.
• Both Poppy Seed and Dried Beechnuts offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.