Comparing Nutrients in 14 ounces Almonds VS Dried Parsley Spices

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Almonds	Dried Parsley Spices	Recommended Dietary Allowance
Energy	79.2% 2298kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	17% 5.47g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	465% 7.45g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	29% 4.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	155% 201g	130g per day for Men 19-50 years
Sugars	24% 17.3g	39.8% 29g	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	0.6% 0.44g	2.3% 1.67g	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	% 0.67g	% 11g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 16.2g	g per day for Men 19-50 years
Fiber	131% 49.6g	279% 106g	38g per day for Men 19-50 years
Protein	150% 84g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	42.8% 385μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	728% 9.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	247% 39.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	179% 714μg	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	0% 0mg	551% 496mg	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	678% 102mg	237% 35.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4496% 5396μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	107% 1068mg	452% 4525mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	344% 3.1mg	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	184% 14.7mg	1093% 87.5mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	378% 1588mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	1693% 39mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	247% 1730mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	313% 10649mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	102% 56μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	120% 1794mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	196% 21.6mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.63% 23.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Dried Parsley Spices:

• Almonds have 2.9 times more Vitamin E than Dried Parsley Spices.
• While Dried Parsley Spices contain more Vitamin A, 2.1 times more Vitamin B2, 2.7 times more Vitamin B3, 2.3 times more Vitamin B5, 6.6 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Dried Parsley Spices have similar amounts of Vitamin B1 per 14 oz.
• Both Almonds as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Dried Parsley Spices:

• Almonds have 1.3 times more Copper than Dried Parsley Spices.
• While Dried Parsley Spices contain 4.2 times more Calcium, 5.9 times more Iron, 1.5 times more Magnesium, 4.5 times more Manganese, 3.7 times more Potassium, 3.4 times more Selenium, 452 times more Sodium and 1.7 times more Zinc than Almonds.
• Both Almonds and Dried Parsley Spices have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 2 times more Energy, 9.1 times more Fat, 2.8 times more Saturated Fat and 9.9 times more Omega 6 than Dried Parsley Spices.
• While Dried Parsley Spices contain 625.3 times more Omega 3, 2.3 times more Carbohydrate, 1.7 times more Sugars, 2.1 times more Fiber and 1.3 times more Protein than Almonds.
• Both Almonds as well as Dried Parsley Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.