Poppy Seeds

ByОлена Коновалова
Poppy Seeds
       Poppy seeds, like all products in this group, are very high in calories, but they are characterized by a high content of many vitamins, minerals, proteins, polyunsaturated fatty acids, and phytosterols.
     Thus, poppy seeds are rich in tocopherols: gamma-tocopherol (94.5% of the daily norm in 100 g), beta-tocopherol (55.3%), alpha-tocopherol (21.2%), vitamin B1 (thiamine) (50.2%), vitamin K (phylloquinone) (41.7%), biotin (30.0%), folic acid (20.5%), vitamin PP (niacin) (19.8%), vitamin B6 (pyridoxine) (12.4%).
     The mineral composition is based on: manganese (335.5%), chromium (241.6%), cobalt (180.0%), copper (171.0%), silicon (166.7%), nickel (146.7%), calcium (132.1%), phosphorus (106.9%), magnesium (98.8%), zinc (75.4%), sulfur (64.0%), iron (63.9%), zirconium (50.0%), potassium (24.8%), selenium (20.8%), vanadium (20.5%), molybdenum (13.3%).
     Poppy seeds are distinguished by their content of both essential and non-essential amino acids (33.5% and 25.9% per 100 g, respectively), with the content of all amino acids contained in poppy seeds (per 100 g) exceeding 10% of the daily requirement. Poppy seeds are especially rich in essential amino acids: valine (46.0%) and isoleucine (43.3%); among non-essential amino acids, proline (44.5%), glutamic acid (32.7%), and arginine (32.2%) dominate.
     Poppy seeds are also characterized by a high content of unsaturated fatty acids (84.3%), especially polyunsaturated omega-6 fatty acids (namely linoleic acid): 295% of the daily requirement is contained in 100 g.
      Poppy seeds are distinguished by their phytosterol content (537.7% of the daily requirement in 100 g), the main part of which is beta-sitosterol (488.4%), which allows poppy seeds to be classified as a female product (for details, see Avocado).
       Poppy seeds contain fiber (78.0%) and pectin (10%), large amounts of starch (13.4 g per 100 g) and sucrose (2.33 g).
       The total content of purine bases in 100 g is quite high and amounts to 51.3% of the daily norm.
Calories per 100 g: 525 kcal
Water per 100 g: 5.95 g
Ash per 100 g: 6.37 g
CHEMICAL COMPOSITION
 
Vitamins, macro- and microelements, nutrients per 100 g
VITAMINS
Name Content, mass fraction per 100 g of product % of daily requirement
in numbers visually*
Vitamin B1 (thiamine) 0.854 mg 50.2 50
Vitamin B2 (riboflavin) 0.100 mg 5.0 5
Vitamin B5 (pantothenic acid) 0.324 mg 6.5 5
Vitamin B6 (pyridoxine) 0.247 12.4 10
Vitamin B9 (folic acid) 82.0 20.5 20
Vitamin B12 (cyanocobalamin) 0.0 0.0 0
Vitamin C (ascorbic acid) 1.0 mg 1.4 0
Vitamin E (alpha-tocopherol) 1.77-4.58 mg 21.2 20
Beta-tocopherol 8.30 mg 55.3 50
Gamma-tocopherol 8.82-19.54 mg 94.5 90
Delta-tocopherol 0.23 0.2 0
Vitamin D (ergocalciferol) 0.0 0.0 0
Vitamin PP (niacin) 3.96 mg 19.8 20
Vitamin K (phylloquinone) 50.0 41.7 40
Biotin 15.0 30.0 30
Beta-carotene 0.0 0.0 0
Alpha-carotene 0.0 0.0 0
Lutein + zeaxanthin 0.0 0.0 0
Beta-cryptoxanthin 0.0 0.0 0
Lycopene 0.0 0.0 0
Choline 8.8 mg 1.8 5
Methylmethionine sulfonium (vitamin U) 0.0 mg 0.0 0
Betaine trimethylglycine 0.9 0.1 0

* Full jug – 100% of the daily allowance; empty – 0-1% of the daily allowance.

MINERAL ELEMENTS

Macroelements

Name Content, mass fraction per 100 g of product % of daily requirement
in numbers Visually
Potassium 587.0-719.0 mg 24.8 30
Calcium 1438.0-1667.0 mg 132.1 10030
Silicon 50.0 mg 166.7 10070
Magnesium 347.0-442.0 mg 98.8 100
Sodium 19.0-26.0 mg 1.8 5
Sulfur 640.0 mg 64.0 60
Phosphorus 807.0-903.0 mg 106.9 1005
Chlorine 77.0 mg 3.3 5

Trace elements and ultra-trace elements

Name Content, mass fraction per 100 g of product % of daily requirement
in numbers Visually
Aluminum 103.3 μg 0.3 0
Boron 3.4 μg 4.9 5
Vanadium 8.2 20.5 20
Iron 9.39-9.76 mg 63.9 60
Iodine 6.14 mcg 4.1 5
Cobalt 18.0 180.0 10080
Lithium 6.0 6.0 5
Manganese 6710.0 mcg 335.5 10010010040
Copper 1630.0-1770.0 mcg 171.0 10070
Molybdenum 9.3 13.3 10
Arsenic 0.01 0.08 0
Nickel 74.1-366.0 μg 146.7 10050
Tin 2.3-35.0 μg 0.9 0
Rubidium 1.3 1.3 0
Lead 0.7 7.0 5
Selenium 13.5 20.8 20
Strontium 2.4-50.0 mcg 3.3 5
Thallium 0.06 3.0 5
Titanium 13.9-53.5 μg 4.0 5
Fluorine 23.0 0.6 0
Chromium 7.6-234.0 μg 241.6 10010040
Zinc 7900.0-10200.0 μg 75.4 80
Zirconium 25.0 50.0 50

 

BIOPROTEINS AND AMINO ACIDS

 

Name Content, mass fraction per 100 g of product % of daily value
in numbers visually
Total protein content 17.99 g 22.5 20
Essential amino acid content 6.746-7.872 g 33.5 30
Content of replaceable amino acids 13.274-16.186 g 25.9 20

 

Essential amino acids

 

Acid name Content, g per 100 g of product % of daily requirement
In numbers Visually
Valine 1.095-1.300 g 46.0 50
Histidine 0.471-0.520 g 23.4 20
Isoleucine 0.819-0.900 g 43.3 40
Leucine 1.321-1.500 g 30.4 30
Lysine 0.952-1.100 g 24.4 20
Methionine 0.460-0.502 g 27.1 30
Threonine 0.686-0.900 g 34.8 30
Tryptophan 0.184-0.250 g 22.5 20
Phenylalanine 0.758-0.900 g 28.2 30

 

Non-essential amino acids

 

Acid name Content, g per 100 g of product % of daily requirement
in numbers Visually
Alanine 0.839-1.200 g 15.9 20
Arginine 1.945-2.000 g 32.2 30
Aspartic acid 2.200-2.365 g 18.7 20
Glycine 0.952-1.100 g 29.1 30
Glutamic acid 4.299-4.600 g 32.7 30
Proline 1.100-2.754 g 44.5 50
Serine 0.952-0.980 g 11.6 10
Tyrosine 0.690-0.727 g 23.5 20
Cystine 0.297-0.460 g 21.1 20



FATS AND FATTY ACIDS

 

Name Content, mass fraction per 100 g of product % of daily allowance
in numbers Visually
Total fat content 41.56 g 41.6 40
Unsaturated fatty acid content 34.55 g 84.3 90
Omega-3 unsaturated fatty acid content 0.27-0.33 g 30.0 30
Omega-6 unsaturated fatty acid content 28.30-30.50 g 295.0 10090
Saturated fatty acid content 4.52 g 18.1 20

 

Unsaturated fatty acids

 

Acid name Content, g per 100 g of product
Palmitic acid C 16:1 (omega-7) 0.130
Oleic C 18:1 (omega-9) 5.860-6.170 g
Linoleic C 18:2 (omega-6) 28.300-30.500 g
Linolenic C 18:3 (omega-3) 0.270-0.330 g
Stearidonic C 18:4 (omega-3) 0.0
Gadoleic C 20:1 (omega-11) 0.040-0.080 g
Arachidonic C 20:4 (omega-6) 0.0
Eicosapentaenoic acid C 20:5 (omega-3) 0.0
Erucic acid C 22:1 (omega-9) 0.0
Clupanoid C 22:5 (omega-3) 0.0
Docosahexaenoic C 22:6 (omega-3) 0.0
Nervonova C 24:1 (omega-9) 0.0

 

Saturated Fatty Acids

 

Acid Name Content, g per 100 g of product
Caprylic 8:0 0.0 g
Capric 10:0 0.0 g
Lauric C 12:0 0.0 g
Myristic C 14:0 0.080 g
Pentadecanoic 15:0 0.0 g
Palmitic C 16:0 3.580-4.110 g
Stearic C 18:0 0.672-0.780 g
Arachidic C 20:0 0.040 g
Behenic C 22:0 0.0 g
Lignoceric C 24:0 0.0 g

 

Sterols

 

Name Content, mass fraction per 100 g of product % of Daily Value
in figures visually
Total phytosterols 109.9-481.6 mg 537.7% 10010010010010040
Campesterol 22.9-73.7 mg 87.8% 90
Beta-sitosterol 66.3-324.4 mg 488.4% 10010010010090
Stigmasterol 3.1-21.3 mg 34.9% 40
Cholesterol 0.0 mg 0.0% –

 

CARBOHYDRATES

 

Name Content, mass fraction per 100 g of product % of Daily Value
in figures visually
Total carbohydrate content 28.13 g 8.0% 10
Mono- and disaccharides 1.1 g 2.2% 5
Glucose 0.37 g 3.7% 5
Fructose 0.29 g 0.8% 0
Galactose 0.0 g 0.0% 0
Sucrose 2.33 g – –
Lactose 0.0 g 0.0% 0
Starch 13.40 g –  –
Maltose 0.0 g – –
Fiber 19.5 g 78.0% 80
Pectin 0.5 g 10.0% 10
PURINE BASES
Name Content, mass fraction per 100 g of product % of Daily Value
in figures visually
Total purine content 70.0 mg 51.3% 50

Units of measurement:
Mass of 1000 seeds: 0.4 g
Tea glass: 155.0 g
Faceted glass: 124.0 g
Teaspoon: 5.0 g
Tablespoon: 15.0 g

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