Comparing Nutrients in 1 kilogram Roasted Almonds VS Freeze Dried Parsley

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Freeze Dried Parsley	37%	14%	49%

Macro Nutrients

	Roasted Almonds	Freeze Dried Parsley	Recommended Dietary Allowance
Energy	206% 5980kcal	93% 2710kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	53.6% 52g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	NA	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	761% 129g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	326% 424g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	861% 327g	38g per day for Men 19-50 years
Protein	374% 210g	559% 313g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	64% 0.77mg	867% 10.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	1738% 22.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	650% 104mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	504% 25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	1058% 13.8mg	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	138% 550μg	485% 1940μg	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	1656% 1490mg	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	1593% 239mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Freeze Dried Parsley	Recommended Dietary Allowance
Calcium	268% 2680mg	176% 1760mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	510% 4.6mg	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	466% 37.3mg	6738% 539mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	886% 3720mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	582% 13.4mg	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	673% 4710mg	783% 5480mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	1853% 63000mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	587% 323μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	555% 61mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Freeze Dried Parsley per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Freeze Dried Parsley to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Freeze-dried Parsley contains 13.5 times more Vitamin B1, 1.9 times more Vitamin B2, 2.9 times more Vitamin B3, 7.9 times more Vitamin B5, 10.1 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C
• Both Dry Roasted Almonds as well as Freeze-dried Parsley have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Freeze Dried Parsley:

• 1 kilogram of Roasted Almonds has 1.5 times more Calcium, 2.4 times more Copper and 1.7 times more Manganese than Freeze Dried Parsley.
• While 1 kg of Freeze-dried Parsley contains 14.5 times more Iron, 1.3 times more Magnesium, 8.8 times more Potassium, 16.2 times more Selenium, 130.3 times more Sodium and 1.8 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Freeze Dried Parsley contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 2.2 times more Energy and 10.1 times more Fat than Freeze Dried Parsley.
• While 1 kg of Freeze-dried Parsley contains 2 times more Carbohydrate, 3 times more Fiber and 1.5 times more Protein than Dry Roasted Almonds.