Comparing Nutrients in 7 ounces Poppy Seed VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Poppy Seed	Roasted Cashews	Recommended Dietary Allowance
Energy	36% 1042kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	85% 82.5g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	28% 8.96g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	89.4% 15.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	50% 65g	130g per day for Men 19-50 years
Sugars	8.2% 5.93g	13.7% 9.94g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Roasted Cashews	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	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	39% 0.51mg	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	34.2% 137μg	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	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Roasted Cashews	Recommended Dietary Allowance
Calcium	285% 2854mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	359% 3.23mg	490% 4.4mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	164% 689mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	579% 13.3mg	71.3% 1.64mg	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	139% 972mg	700mg per day for Men 19-50 years
Potassium	42% 1427mg	33% 1121mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Poppy Seed VS Roasted Cashews per 7 oz

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

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

• 7 ounces of Poppy Seed have 4.3 times more Vitamin B1 and 1.9 times more Vitamin E than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 2 times more Vitamin B2, 1.6 times more Vitamin B3, 3.8 times more Vitamin B5 and more Vitamin K than Poppy Seed Spices.
• Both Poppy Seed and Roasted Cashews provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Poppy Seed have insufficient amounts of Vitamin K
• Both Poppy Seed Spices as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Poppy Seed have 32 times more Calcium, 1.6 times more Iron, 1.3 times more Magnesium, 8.1 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium and 1.4 times more Zinc than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 1.4 times more Copper than Poppy Seed Spices.
• Both Poppy Seed and Roasted Cashews contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Poppy Seed have 1.7 times more Omega 3, 3.7 times more Omega 6 and 6.5 times more Fiber than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 2 times more Saturated Fat and 1.7 times more Sugars than Poppy Seed Spices.
• Both Poppy Seed and Roasted Cashews offer comparable quantities of Energy, Fat, Carbohydrate and Protein per seven ounces.