Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Dried Parsley Spices

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dried Parsley Spices	Recommended Dietary Allowance
Energy	81% 2350kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	17% 5.47g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	465% 7.45g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	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	70% 91g	155% 201g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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% 0g	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	% 2.94g	% 11g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 16.2g	g per day for Men 19-50 years
Fiber	111% 42g	279% 106g	38g per day for Men 19-50 years
Protein	142% 79.6g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	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	106% 1.27mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	728% 9.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	247% 39.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	237% 35.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	4496% 5396μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	34.5% 345mg	452% 4525mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	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	212% 17mg	1093% 87.5mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	378% 1588mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	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	646% 4521mg	247% 1730mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	313% 10649mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	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	188% 20.7mg	196% 21.6mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.63% 23.4g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Oil Roasted Sunflower Seeds have 1.6 times more Vitamin B1, 6.5 times more Vitamin B5, 1.3 times more Vitamin B9 and 4.1 times more Vitamin E than Dried Parsley Spices.
• While 14 oz of Dried Parsley Spices contain more Vitamin A, 8.5 times more Vitamin B2, 2.4 times more Vitamin B3, 113.6 times more Vitamin C and 438.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dried Parsley Spices provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Oil Roasted Sunflower Seeds have 2.3 times more Copper, 2.6 times more Phosphorus and 5.5 times more Selenium than Dried Parsley Spices.
• While 14 oz of Dried Parsley Spices contain 13.1 times more Calcium, 5.1 times more Iron, 3.1 times more Magnesium, 4.7 times more Manganese, 5.6 times more Potassium and 150.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dried Parsley Spices contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 2 times more Energy, 9.4 times more Fat, 5.1 times more Saturated Fat and 27.4 times more Omega 6 than Dried Parsley Spices.
• While 14 oz of Dried Parsley Spices contain 23.2 times more Omega 3, 2.2 times more Carbohydrate, 2.3 times more Sugars, 2.5 times more Fiber and 1.3 times more Protein than Oil Roasted Sunflower Seed Kernels.