Comparing Nutrients in 100 grams Poppy Seed VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Almond paste	8%	52%	40%

Macro Nutrients

	Poppy Seed	Almond paste	Recommended Dietary Allowance
Energy	18% 525kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	43% 41.6g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	166% 28.3g	32.8% 5.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	36.8% 48g	130g per day for Men 19-50 years
Sugars	4.12% 3g	50% 36.3g	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	0.4% 0.29g	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	% 0.37g	NA	g per day for Men 19-50 years
Sucrose	% 2.33g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	32% 18g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.9mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.48% 0.32mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	2.77% 0.036mg	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	20.5% 82μg	18.3% 73μg	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	1.1% 1mg	0.11% 0.1mg	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	12% 1.77mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Almond paste	Recommended Dietary Allowance
Calcium	144% 1438mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	50.4% 0.45mg	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	122% 9.76mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	82.6% 347mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	292% 6.7mg	37.2% 0.86mg	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	124% 870mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	21% 719mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	1.73% 26mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Poppy Seed VS Almond paste per 100 g

Compare the macro and micronutrient content in 100 g of Poppy Seed versus 100 g of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Poppy Seed vs Almond paste:

• 100 grams of Poppy Seed have 10.4 times more Vitamin B1, 2.9 times more Vitamin B5 and 6.9 times more Vitamin B6 than Almond paste.
• While 100 g of Almond paste contain 4.1 times more Vitamin B2, 1.6 times more Vitamin B3 and 7.6 times more Vitamin E than Poppy Seed Spices.
• Both Poppy Seed and Almond paste provide similar amounts of Vitamin B9 per 100 grams.
• Both Poppy Seed Spices as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Poppy Seed vs Almond paste:

• 100 grams of Poppy Seed have 8.4 times more Calcium, 3.6 times more Copper, 6.1 times more Iron, 2.7 times more Magnesium, 7.8 times more Manganese, 3.4 times more Phosphorus, 2.3 times more Potassium, 3.2 times more Selenium and 5.3 times more Zinc than Almond paste.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Poppy Seed have 1.5 times more Fat, 1.7 times more Saturated Fat, 1.4 times more Omega 3, 5.1 times more Omega 6, 4.1 times more Fiber and 2 times more Protein than Almond paste.
• While 100 g of Almond paste contain 1.7 times more Carbohydrate and 12.1 times more Sugars than Poppy Seed Spices.
• Both Poppy Seed and Almond paste offer comparable quantities of Energy per 100 grams.