Comparing Nutrients in 1 kilogram Freeze Dried Parsley VS Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Freeze Dried Parsley	37%	14%	49%
Summer Squash	24%	8%	68%

Macro Nutrients

	Freeze Dried Parsley	Summer Squash	Recommended Dietary Allowance
Energy	93% 2710kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	53.6% 52g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	NA	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	NA	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	NA	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	326% 424g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	NA	30.3% 22g	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	NA	13% 9.5g	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	NA	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	861% 327g	29% 11g	38g per day for Men 19-50 years
Protein	559% 313g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Freeze Dried Parsley	Summer Squash	Recommended Dietary Allowance
Vitamin A	NA	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	867% 10.4mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1738% 22.6mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	650% 104mg	30.4% 4.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	504% 25mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1058% 13.8mg	168% 2.18mg	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	485% 1940μg	72.5% 290μg	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	1656% 1490mg	189% 170mg	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	NA	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Freeze Dried Parsley	Summer Squash	Recommended Dietary Allowance
Calcium	176% 1760mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	510% 4.6mg	56.7% 0.51mg	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	6738% 539mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	886% 3720mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	582% 13.4mg	76% 1.75mg	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	783% 5480mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	1853% 63000mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	587% 323μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	261% 3910mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	555% 61mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.54% 20g	25.6% 946g	3700g per day for Men 19-50 years

Nutrient Comparison: Freeze Dried Parsley VS Summer Squash per 1 kg

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

Lets compare vitamin content per 1 kilogram of Freeze Dried Parsley vs Summer Squash:

• 1 kilogram of Freeze Dried Parsley has 21.7 times more Vitamin B1, 15.9 times more Vitamin B2, 21.4 times more Vitamin B3, 16.3 times more Vitamin B5, 6.3 times more Vitamin B6, 6.7 times more Vitamin B9 and 8.8 times more Vitamin C than Summer Squash.
• Both Freeze-dried Parsley as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Freeze Dried Parsley vs Summer Squash:

• 1 kilogram of Freeze Dried Parsley has 11.7 times more Calcium, 9 times more Copper, 154 times more Iron, 21.9 times more Magnesium, 7.6 times more Manganese, 14.4 times more Phosphorus, 24 times more Potassium, 161.5 times more Selenium, 195.5 times more Sodium and 21.1 times more Zinc than Summer Squash.
• While 1 kg of Raw All Varieties Summer Squash contains 47.3 times more Water than Freeze-dried Parsley.
• 1 kilogram of Summer Squash lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Freeze Dried Parsley has 16.9 times more Energy, 28.9 times more Fat, 12.7 times more Carbohydrate, 29.7 times more Fiber and 25.9 times more Protein than Summer Squash.
• 1 kilogram of Summer Squash provide inadequate amounts of Energy