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

Macros Ratio

	Protein	Fat	Carbs
Dried Parsley Spices	30%	14%	56%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Parsley Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	101% 2920kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	56.5% 54.8g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	43% 13.8g	163% 52g	32g per day for Men 19-50 years
Omega 3	1173% 18.8g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	73.4% 12.5g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	390% 506g	185% 241g	130g per day for Men 19-50 years
Sugars	100% 72.7g	37.7% 27.3g	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	NA	g per day for Men 19-50 years
Fiber	703% 267g	292% 111g	38g per day for Men 19-50 years
Protein	476% 266g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	108% 970μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	163% 1.96mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1833% 24mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	621% 99mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	212% 10.6mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	692% 9mg	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11329% 13595μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Parsley Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1140% 11400mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	867% 7.8mg	2033% 18.3mg	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	475% 38mg	8mg per day for Men 19-50 years
Magnesium	952% 4000mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	4265% 98mg	917% 21mg	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	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	789% 26830mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	256% 141μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	301% 4520mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	495% 54.4mg	481% 53mg	11mg per day for Men 19-50 years
Water	1.6% 59g	0.32% 12g	3700g per day for Men 19-50 years

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

• Dried Parsley Spices have more Vitamin A, 1.8 times more Vitamin B1, 9.7 times more Vitamin B2, 1.4 times more Vitamin B3, 89.3 times more Vitamin C and 503.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.6 times more Vitamin B5, 1.3 times more Vitamin B9 and 2.9 times more Vitamin E than Dried Parsley Spices.
• Both Dried Parsley Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 1 kg.
• Both Dried Parsley Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Parsley Spices have 16.3 times more Calcium, 5.8 times more Iron, 3.1 times more Magnesium, 4.6 times more Manganese, 3.2 times more Potassium and 150.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Copper, 2.6 times more Phosphorus and 5.6 times more Selenium than Dried Parsley Spices.
• Both Dried Parsley Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Parsley Spices have 27.2 times more Omega 3, 2.1 times more Carbohydrate, 2.7 times more Sugars, 2.4 times more Fiber and 1.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Energy, 9.1 times more Fat, 3.8 times more Saturated Fat and 26.3 times more Omega 6 than Dried Parsley Spices.
• Both Dried Parsley Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.