Comparing Nutrients in 1 kilogram Sunflower Seeds VS Dried Parsley Spices

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Dried Parsley Spices	Recommended Dietary Allowance
Energy	201% 5840kcal	101% 2920kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	56.5% 54.8g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	43% 13.8g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	1173% 18.8g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	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	154% 200g	390% 506g	130g per day for Men 19-50 years
Sugars	36% 26g	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	NA	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	NA	% 27.6g	g per day for Men 19-50 years
Sucrose	% 25g	% 41g	g per day for Men 19-50 years
Fiber	226% 86g	703% 267g	38g per day for Men 19-50 years
Protein	371% 208g	476% 266g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	108% 970μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	1833% 24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	621% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	212% 10.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	692% 9mg	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	568% 2270μg	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	15.6% 14mg	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	2345% 352mg	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

	Sunflower Seeds	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	78% 780mg	1140% 11400mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	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	656% 52.5mg	2755% 220mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	952% 4000mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	4265% 98mg	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	943% 6600mg	623% 4360mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	789% 26830mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	256% 141μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	301% 4520mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	495% 54.4mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.6% 59g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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.
• While Dried Parsley Spices contain 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.
• Both Dried Sunflower Seed Kernels and Dried Parsley Spices have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Dried Parsley Spices:

• Dried Sunflower Seed Kernels have 2.3 times more Copper, 1.5 times more Phosphorus and 3.8 times more Selenium than Dried Parsley Spices.
• While Dried Parsley Spices contain 14.6 times more Calcium, 4.2 times more Iron, 5 times more Manganese, 4.2 times more Potassium and 50.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Parsley Spices have similar amounts of Magnesium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 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.
• While Dried Parsley Spices contain 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.
• Both Dried Sunflower Seed Kernels as well as Dried Parsley Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.