Comparing Nutrients in 14 ounces Dried Parsley Spices VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Dried Parsley Spices	Sunflower Seeds	Recommended Dietary Allowance
Energy	40% 1159kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	17% 5.47g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	465% 7.45g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	29% 4.95g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	61% 79.4g	130g per day for Men 19-50 years
Sugars	39.8% 29g	14.3% 10.4g	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	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 16.2g	% 9.92g	g per day for Men 19-50 years
Fiber	279% 106g	90% 34g	38g per day for Men 19-50 years
Protein	189% 106g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	42.8% 385μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	728% 9.46mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	247% 39.5mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	411% 5.34mg	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	225% 901μg	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	6.17% 5.56mg	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	931% 140mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	452% 4525mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	344% 3.1mg	794% 7.14mg	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	260% 21mg	8mg per day for Men 19-50 years
Magnesium	378% 1588mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1693% 39mg	336% 7.74mg	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	374% 2619mg	700mg per day for Men 19-50 years
Potassium	313% 10649mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	102% 56μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	120% 1794mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	196% 21.6mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Dried Parsley Spices have 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.
• While Dried Sunflower Seed Kernels contain 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.
• Both Dried Parsley Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Dried Parsley Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Parsley Spices have 14.6 times more Calcium, 4.2 times more Iron, 1.2 times more Magnesium, 5 times more Manganese, 4.2 times more Potassium and 50.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Copper, 1.5 times more Phosphorus and 3.8 times more Selenium than Dried Parsley Spices.
• Both Dried Parsley Spices and Dried Sunflower Seed Kernels have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Parsley Spices have 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.
• While Dried Sunflower Seed Kernels contain 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.
• Both Dried Parsley Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.