Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Dried Parsley Spices

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dried Parsley Spices	Recommended Dietary Allowance
Energy	204% 5920kcal	101% 2920kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	56.5% 54.8g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	43% 13.8g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	1173% 18.8g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	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	176% 229g	390% 506g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0% 0g	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	% 7.4g	% 27.6g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 41g	g per day for Men 19-50 years
Fiber	279% 106g	703% 267g	38g per day for Men 19-50 years
Protein	358% 201g	476% 266g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	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	267% 3.2mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	1833% 24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	621% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	212% 10.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	597% 89.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	11329% 13595μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	87% 870mg	1140% 11400mg	1000mg per day for Men 19-50 years
Copper	2004% 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	535% 42.8mg	2755% 220mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	952% 4000mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	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	1627% 11390mg	623% 4360mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	789% 26830mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	256% 141μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	301% 4520mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	495% 54.4mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	1.6% 59g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Vitamin B1, 6.5 times more Vitamin B5, 1.3 times more Vitamin B9 and 4.1 times more Vitamin E than Dried Parsley Spices.
• While Dried Parsley Spices contain more Vitamin A, 8.5 times more Vitamin B2, 2.4 times more Vitamin B3, 113.6 times more Vitamin C and 438.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dried Parsley Spices have similar amounts of Vitamin B6 per 1 kg.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Dried Parsley Spices:

• Oil Roasted Sunflower Seed Kernels have 2.3 times more Copper, 2.6 times more Phosphorus and 5.5 times more Selenium than Dried Parsley Spices.
• While Dried Parsley Spices contain 13.1 times more Calcium, 5.1 times more Iron, 3.1 times more Magnesium, 4.7 times more Manganese, 5.6 times more Potassium and 150.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dried Parsley Spices have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 2 times more Energy, 9.4 times more Fat, 5.1 times more Saturated Fat and 27.4 times more Omega 6 than Dried Parsley Spices.
• While Dried Parsley Spices contain 23.2 times more Omega 3, 2.2 times more Carbohydrate, 2.3 times more Sugars, 2.5 times more Fiber and 1.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Parsley Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.