Comparing Nutrients in 1 kilogram Dried Parsley Spices VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Dried Parsley Spices	Sunflower Seeds	Recommended Dietary Allowance
Energy	101% 2920kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	56.5% 54.8g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	43% 13.8g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	1173% 18.8g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	73.4% 12.5g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	390% 506g	154% 200g	130g per day for Men 19-50 years
Sugars	100% 72.7g	36% 26g	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	5.8% 4.2g	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	% 27.6g	NA	g per day for Men 19-50 years
Sucrose	% 41g	% 25g	g per day for Men 19-50 years
Fiber	703% 267g	226% 86g	38g per day for Men 19-50 years
Protein	476% 266g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	108% 970μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	163% 1.96mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1833% 24mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	621% 99mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	212% 10.6mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	692% 9mg	1035% 13.5mg	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	450% 1800μg	568% 2270μg	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	1389% 1250mg	15.6% 14mg	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	597% 89.6mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11329% 13595μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Parsley Spices	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1140% 11400mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	867% 7.8mg	2000% 18mg	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	2755% 220mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	952% 4000mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	4265% 98mg	848% 19.5mg	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	623% 4360mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	789% 26830mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	256% 141μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	301% 4520mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	495% 54.4mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.6% 59g	1.28% 47.3g	3700g per day for Men 19-50 years

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

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

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

• Dried Parsley Spices have 14.6 times more Calcium, 4.2 times more Iron, 1.2 times more Magnesium, 5 times more Manganese, 4.2 times more Potassium and 50.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Copper, 1.5 times more Phosphorus and 3.8 times more Selenium than Dried Parsley Spices.
• Both Dried Parsley Spices and Dried Sunflower Seed Kernels have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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