Comparing Nutrients in 14 ounces Sunflower Seeds VS Dried Parsley Spices

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Sunflower Seeds	Dried Parsley Spices	Recommended Dietary Allowance
Energy	80% 2318kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	17% 5.47g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	465% 7.45g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	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	61% 79.4g	155% 201g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	NA	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	NA	% 11g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 16.2g	g per day for Men 19-50 years
Fiber	90% 34g	279% 106g	38g per day for Men 19-50 years
Protein	147% 82.5g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	42.8% 385μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	728% 9.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	247% 39.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	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	225% 901μg	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	6.17% 5.56mg	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	931% 140mg	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

	Sunflower Seeds	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	31% 310mg	452% 4525mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	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	260% 21mg	1093% 87.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	378% 1588mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	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	374% 2619mg	247% 1730mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	313% 10649mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	102% 56μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	120% 1794mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	196% 21.6mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.63% 23.4g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 7.6 times more Vitamin B1, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 3.9 times more Vitamin E than Dried Parsley Spices.
• While Dried Parsley Spices contain 32.3 times more Vitamin A, 6.7 times more Vitamin B2, 89.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Parsley Spices have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Dried Parsley Spices:

• Dried Sunflower Seed Kernels have 2.3 times more Copper, 1.5 times more Phosphorus and 3.8 times more Selenium than Dried Parsley Spices.
• While Dried Parsley Spices contain 14.6 times more Calcium, 4.2 times more Iron, 5 times more Manganese, 4.2 times more Potassium and 50.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Parsley Spices have similar amounts of Magnesium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 2 times more Energy, 9.4 times more Fat, 3.2 times more Saturated Fat and 18.5 times more Omega 6 than Dried Parsley Spices.
• While Dried Parsley Spices contain 31.3 times more Omega 3, 2.5 times more Carbohydrate, 2.8 times more Sugars, 3.1 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Parsley Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.