Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Freeze Dried Parsley

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Freeze Dried Parsley	37%	14%	49%

Macro Nutrients

	Roasted Sunflower Seeds	Freeze Dried Parsley	Recommended Dietary Allowance
Energy	79.7% 2310kcal	37% 1076kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	21.3% 20.6g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	NA	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	765% 130g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	129% 168g	130g per day for Men 19-50 years
Sugars	15% 11g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	116% 44g	342% 130g	38g per day for Men 19-50 years
Protein	137% 76.7g	222% 124g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Freeze Dried Parsley	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	344% 4.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	690% 8.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	420% 5.46mg	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	235% 941μg	192% 770μg	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	657% 591mg	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	691% 104mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Freeze Dried Parsley	Recommended Dietary Allowance
Calcium	27.8% 278mg	70% 699mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	202% 1.82mg	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	189% 15mg	2674% 214mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	352% 1476mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	231% 5.3mg	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	655% 4584mg	311% 2175mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	735% 25004mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	233% 128μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	220% 24.3mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Freeze Dried Parsley per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Sunflower Seeds versus 14 oz of Freeze Dried Parsley to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Roasted Sunflower Seeds have 2.8 times more Vitamin B5 and 1.2 times more Vitamin B9 than Freeze Dried Parsley.
• While 14 oz of Freeze-dried Parsley contain 9.8 times more Vitamin B1, 9.2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B6 and 106.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 14 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Freeze-dried Parsley have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Roasted Sunflower Seeds have 4 times more Copper, 1.6 times more Manganese, 2.1 times more Phosphorus and 2.5 times more Selenium than Freeze Dried Parsley.
• While 14 oz of Freeze-dried Parsley contain 2.5 times more Calcium, 14.2 times more Iron, 2.9 times more Magnesium, 7.4 times more Potassium and 130.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Freeze Dried Parsley contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sunflower Seeds have 2.1 times more Energy and 9.6 times more Fat than Freeze Dried Parsley.
• While 14 oz of Freeze-dried Parsley contain 1.8 times more Carbohydrate, 2.9 times more Fiber and 1.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.