Comparing Nutrients in 14 ounces Roasted Almonds VS Dried Parsley Spices

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Roasted Almonds	Dried Parsley Spices	Recommended Dietary Allowance
Energy	82% 2373kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	17% 5.47g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	465% 7.45g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	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	64% 83.4g	155% 201g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	% 11g	g per day for Men 19-50 years
Sucrose	% 19g	% 16.2g	g per day for Men 19-50 years
Fiber	114% 43.3g	279% 106g	38g per day for Men 19-50 years
Protein	149% 83g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	25.5% 0.31mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	728% 9.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	247% 39.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	275% 3.57mg	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	54.6% 218μg	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	632% 95mg	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

	Roasted Almonds	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	106% 1064mg	452% 4525mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	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	185% 15mg	1093% 87.5mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	378% 1588mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	1693% 39mg	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	267% 1869mg	247% 1730mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	313% 10649mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	102% 56μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	120% 1794mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	196% 21.6mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.63% 23.4g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 2.7 times more Vitamin E than Dried Parsley Spices.
• While Dried Parsley Spices contain more Vitamin A, 2.5 times more Vitamin B1, 2 times more Vitamin B2, 2.7 times more Vitamin B3, 3.3 times more Vitamin B5, 6.6 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted 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 Roasted Almonds vs Dried Parsley Spices:

• Dry Roasted Almonds have 1.4 times more Copper than Dried Parsley Spices.
• While Dried Parsley Spices contain 4.3 times more Calcium, 5.9 times more Iron, 1.4 times more Magnesium, 4.4 times more Manganese, 3.8 times more Potassium, 7.1 times more Selenium, 150.7 times more Sodium and 1.6 times more Zinc than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Parsley Spices have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 2 times more Energy, 9.6 times more Fat, 3 times more Saturated Fat and 10.4 times more Omega 6 than Dried Parsley Spices.
• While Dried Parsley Spices contain 187.6 times more Omega 3, 2.4 times more Carbohydrate, 1.5 times more Sugars, 2.4 times more Fiber and 1.3 times more Protein than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Dried Parsley Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.