Comparing Nutrients in 100 grams Poppy Seed VS Saffron

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Saffron	13%	15%	72%

Macro Nutrients

	Poppy Seed	Saffron	Recommended Dietary Allowance
Energy	18% 525kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	43% 41.6g	6.03% 5.85g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	77.6% 1.24g	1.6g per day for Men 19-50 years
Omega 6	166% 28.3g	4.44% 0.75g	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	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	4.12% 3g	NA	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	10.3% 3.9g	38g per day for Men 19-50 years
Protein	32% 18g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	Saffron	Recommended Dietary Allowance
Vitamin A	0% 0μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.9mg	9.13% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.48% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	77.7% 1mg	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	23.3% 93μg	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	89.8% 80.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Saffron	Recommended Dietary Allowance
Calcium	144% 1438mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	36.4% 0.33mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	82.6% 347mg	63% 264mg	420mg per day for Men 19-50 years
Manganese	292% 6.7mg	1235% 28.4mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	21% 719mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	10% 5.6μg	55μg per day for Men 19-50 years
Sodium	1.73% 26mg	9.87% 148mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Poppy Seed VS Saffron per 100 g

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

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

• 100 grams of Poppy Seed have 7.4 times more Vitamin B1 than Saffron.
• While 100 g of Saffron Spices contain more Vitamin A, 2.7 times more Vitamin B2, 1.6 times more Vitamin B3, 4.1 times more Vitamin B6 and 80.8 times more Vitamin C than Poppy Seed Spices.
• Both Poppy Seed and Saffron provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Poppy Seed have insufficient amounts of Vitamin A and Vitamin C
• Both Poppy Seed Spices as well as Saffron Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Poppy Seed vs Saffron:

• 100 grams of Poppy Seed have 13 times more Calcium, 5 times more Copper, 1.3 times more Magnesium, 3.5 times more Phosphorus, 2.4 times more Selenium and 7.2 times more Zinc than Saffron.
• While 100 g of Saffron Spices contain 4.2 times more Manganese, 2.4 times more Potassium and 5.7 times more Sodium than Poppy Seed Spices.
• Both Poppy Seed and Saffron contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Poppy Seed have 1.7 times more Energy, 7.1 times more Fat, 2.8 times more Saturated Fat, 37.5 times more Omega 6, 5 times more Fiber and 1.6 times more Protein than Saffron.
• While 100 g of Saffron Spices contain 4.5 times more Omega 3 and 2.3 times more Carbohydrate than Poppy Seed Spices.