Comparing Nutrients in 14 ounces Dried Parsley Spices VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Parsley Spices	30%	14%	56%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Dried Parsley Spices	Blanched Almonds	Recommended Dietary Allowance
Energy	40% 1159kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	17% 5.47g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	465% 7.45g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	29% 4.95g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	57% 74g	130g per day for Men 19-50 years
Sugars	39.8% 29g	25.3% 18.4g	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	2.3% 1.67g	0% 0g	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	% 11g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 16.2g	% 17.7g	g per day for Men 19-50 years
Fiber	279% 106g	103% 39.3g	38g per day for Men 19-50 years
Protein	189% 106g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	42.8% 385μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	728% 9.46mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	247% 39.5mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	35% 0.46mg	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	179% 714μg	48.6% 194μg	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	551% 496mg	0% 0mg	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	237% 35.6mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4496% 5396μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Parsley Spices	Blanched Almonds	Recommended Dietary Allowance
Calcium	452% 4525mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	344% 3.1mg	453% 4.08mg	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	1093% 87.5mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	378% 1588mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	1693% 39mg	317% 7.3mg	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	247% 1730mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	313% 10649mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	102% 56μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	120% 1794mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	196% 21.6mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.48% 18g	3700g per day for Men 19-50 years

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

• Dried Parsley Spices have more Vitamin A, 3.4 times more Vitamin B2, 2.8 times more Vitamin B3, 3.4 times more Vitamin B5, 7.8 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Vitamin E than Dried Parsley Spices.
• Both Dried Parsley Spices and Blanched Almonds have similar amounts of Vitamin B1 per 14 oz.
• Both Dried Parsley Spices as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Parsley Spices have 4.8 times more Calcium, 6.7 times more Iron, 1.5 times more Magnesium, 5.3 times more Manganese, 4.1 times more Potassium, 4.4 times more Selenium, 23.8 times more Sodium and 1.8 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Copper than Dried Parsley Spices.
• Both Dried Parsley Spices and Blanched Almonds have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Parsley Spices have 469 times more Omega 3, 2.7 times more Carbohydrate, 1.6 times more Sugars, 2.7 times more Fiber and 1.2 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 2 times more Energy, 9.6 times more Fat, 2.9 times more Saturated Fat and 9.9 times more Omega 6 than Dried Parsley Spices.
• Both Dried Parsley Spices as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.