Comparing Nutrients in 7 ounces Poppy Seed VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Poppy Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	36% 1042kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	85% 82.5g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	28% 8.96g	44% 14g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	35% 45.4g	130g per day for Men 19-50 years
Sugars	8.2% 5.93g	8.5% 6.17g	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% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	% 4.62g	% 4.7g	g per day for Men 19-50 years
Fiber	102% 38.7g	55.4% 21g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Oil Roasted Sunflower Seeds	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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	285% 2854mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	359% 3.23mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	164% 689mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	579% 13.3mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	42% 1427mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Poppy Seed vs Oil Roasted Sunflower Seeds:

• Poppy Seed Spices have 2.7 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Vitamin B2, 4.6 times more Vitamin B3, 21.4 times more Vitamin B5, 3.2 times more Vitamin B6, 2.9 times more Vitamin B9, 20.5 times more Vitamin E and more Vitamin K than Poppy Seed Spices.
• Both Poppy Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin C per 7 oz.
• Both Poppy Seed Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Poppy Seed vs Oil Roasted Sunflower Seeds:

• Poppy Seed Spices have 16.5 times more Calcium, 2.3 times more Iron, 2.7 times more Magnesium, 3.2 times more Manganese, 1.5 times more Potassium, 8.7 times more Sodium and 1.5 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Phosphorus and 5.8 times more Selenium than Poppy Seed Spices.
• Both Poppy Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Poppy Seed Spices have 3.4 times more Omega 3, 1.2 times more Carbohydrate and 1.8 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Saturated Fat than Poppy Seed Spices.
• Both Poppy Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 6, Sugars and Protein per 7 oz.
• Both Poppy Seed Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.