Comparing Nutrients in 1 kilogram Almonds VS Dried Parsley Spices

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Almonds	Dried Parsley Spices	Recommended Dietary Allowance
Energy	200% 5790kcal	101% 2920kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	56.5% 54.8g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	43% 13.8g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	1173% 18.8g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	73.4% 12.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	390% 506g	130g per day for Men 19-50 years
Sugars	60% 43.5g	100% 72.7g	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	1.5% 1.1g	5.8% 4.2g	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	% 1.7g	% 27.6g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 41g	g per day for Men 19-50 years
Fiber	329% 125g	703% 267g	38g per day for Men 19-50 years
Protein	378% 212g	476% 266g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	108% 970μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	1833% 24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	621% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	212% 10.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	692% 9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	450% 1800μg	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	0% 0mg	1389% 1250mg	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	1709% 256mg	597% 89.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11329% 13595μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	269% 2690mg	1140% 11400mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	867% 7.8mg	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	464% 37mg	2755% 220mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	952% 4000mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	4265% 98mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	623% 4360mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	789% 26830mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	256% 141μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	301% 4520mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	495% 54.4mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.6% 59g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Dried Parsley Spices:

• Almonds have 2.9 times more Vitamin E than Dried Parsley Spices.
• While Dried Parsley Spices contain more Vitamin A, 2.1 times more Vitamin B2, 2.7 times more Vitamin B3, 2.3 times more Vitamin B5, 6.6 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Dried Parsley Spices have similar amounts of Vitamin B1 per 1 kg.
• Both Almonds as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Dried Parsley Spices:

• Almonds have 1.3 times more Copper than Dried Parsley Spices.
• While Dried Parsley Spices contain 4.2 times more Calcium, 5.9 times more Iron, 1.5 times more Magnesium, 4.5 times more Manganese, 3.7 times more Potassium, 3.4 times more Selenium, 452 times more Sodium and 1.7 times more Zinc than Almonds.
• Both Almonds and Dried Parsley Spices have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 2 times more Energy, 9.1 times more Fat, 2.8 times more Saturated Fat and 9.9 times more Omega 6 than Dried Parsley Spices.
• While Dried Parsley Spices contain 625.3 times more Omega 3, 2.3 times more Carbohydrate, 1.7 times more Sugars, 2.1 times more Fiber and 1.3 times more Protein than Almonds.
• Both Almonds as well as Dried Parsley Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.