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Comparing Nutrients in 7 ounces Poppy SeedVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Poppy Seed
13%
67%
20%
Sunflower Seeds
13%
74%
13%
7 oz ▼

Macro Nutrients

36%1042kcal
Energy
40%1159kcal
1042 kcalvs1159 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Spices and Herbs rich in Energy
85%82.5g
Fat
105%102g
82.5 gvs102 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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28%8.96g
Saturated Fat
27.6%8.84g
8.96 gvs8.84 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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34%0.54g
Omega 3
7.44%0.12g
0.54 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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330%56g
Omega 6
269%45.7g
56 gvs45.7 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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43%56g
Carbohydrate
30.5%39.7g
56 gvs39.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.2%5.93g
Sugars
7.17%5.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.93 gvs5.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.79%0.58g
Fructose
NA
≤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]
0.58 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.73g
Glucose
NA
0.73 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%4.62g
Sucrose
%4.96g
4.62 gvs4.96 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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102%38.7g
Fiber
45%17g
38.7 gvs17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Spices and Herbs rich in Fiber
63.8%35.7g
Protein
73.6%41.2g
35.7 gvs41.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.66%5.95μg
RAE, retinol activity equivalents
0 μgvs5.95 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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141%1.7mg
Vitamin B1
245%2.94mg
Thiamine
1.7 mgvs2.94 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.3%0.2mg
Vitamin B2
54%0.7mg
Riboflavin
0.2 mgvs0.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11%1.78mg
Vitamin B3
103%16.5mg
Niacin, nicotinic acid, niacinamide
1.78 mgvs16.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13%0.64mg
Vitamin B5
45%2.24mg
Pantothenic acid
0.64 mgvs2.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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37.7%0.49mg
Vitamin B6
205%2.67mg
Pyridoxine
0.49 mgvs2.67 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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40.7%163μg
Vitamin B9
113%450μg
Folates and Folic Acid
163 μgvs450 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.2%2mg
Vitamin C
3.1%2.78mg
Ascorbic acid
2 mgvs2.78 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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23.4%3.5mg
Vitamin E
465%69.8mg
Tocopherols and Tocotrienols
3.5 mgvs69.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

285%2854mg
Calcium
15.5%155mg
2854 mgvs155 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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359%3.23mg
Copper
397%3.57mg
3.23 mgvs3.57 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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242%19.4mg
Iron
130%10.4mg
19.4 mgvs10.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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164%689mg
Magnesium
154%645mg
689 mgvs645 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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579%13.3mg
Manganese
168%3.87mg
13.3 mgvs3.87 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Spices and Herbs rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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247%1726mg
Phosphorus
187%1310mg
1726 mgvs1310 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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42%1427mg
Potassium
37.6%1280mg
1427 mgvs1280 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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48.7%26.8μg
Selenium
191%105μg
26.8 μgvs105 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.44%51.6mg
Sodium
1.2%18mg
51.6 mgvs18 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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143%15.7mg
Zinc
90%9.92mg
15.7 mgvs9.92 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.32%12g
Water
0.25%9.4g
12 gvs9.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Poppy Seed vs Sunflower Seeds:
Comparing minerals per 7 ounces for Poppy Seed vs Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



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