Comparing Nutrients in 100 grams Boiled Carrots VS Poppy Seed

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Poppy Seed	13%	67%	20%

Macro Nutrients

	Boiled Carrots	Poppy Seed	Recommended Dietary Allowance
Energy	1.2% 35kcal	18% 525kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	43% 41.6g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	166% 28.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	21.6% 28g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	4.12% 3g	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	0.5% 0.36g	0.4% 0.29g	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	% 0.4g	% 0.37g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 2.33g	g per day for Men 19-50 years
Fiber	7.9% 3g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Poppy Seed	Recommended Dietary Allowance
Vitamin A	95% 852μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	5.6% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	6.48% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	19% 0.25mg	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	3.5% 14μg	20.5% 82μg	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	4% 3.6mg	1.1% 1mg	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	6.87% 1.03mg	12% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Poppy Seed	Recommended Dietary Allowance
Calcium	3% 30mg	144% 1438mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	82.6% 347mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	292% 6.7mg	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	4.3% 30mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	21% 719mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	1.73% 26mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.16% 5.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Poppy Seed:

• Boiled and Drained Carrots have more Vitamin A, 3.6 times more Vitamin C and more Vitamin K than Poppy Seed Spices.
• While Poppy Seed Spices contain 12.9 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, 5.9 times more Vitamin B9 and 1.7 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Poppy Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Poppy Seed:

• Boiled and Drained Carrots have 2.2 times more Sodium and 15.2 times more Water than Poppy Seed Spices.
• While Poppy Seed Spices contain 47.9 times more Calcium, 95.7 times more Copper, 28.7 times more Iron, 34.7 times more Magnesium, 43.3 times more Manganese, 29 times more Phosphorus, 3.1 times more Potassium, 19.3 times more Selenium and 39.5 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 grams:

• Poppy Seed Spices contain 15 times more Energy, 230.9 times more Fat, 150.6 times more Saturated Fat, 273 times more Omega 3, 325.2 times more Omega 6, 3.4 times more Carbohydrate, 6.5 times more Fiber and 23.7 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Poppy Seed Spices have similar amounts of Sugars per 100 g.
• Both Boiled and Drained Carrots as well as Poppy Seed Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.