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

Macros Ratio

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

Macro Nutrients

	Dried Parsley Spices	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	101% 2920kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	56.5% 54.8g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	43% 13.8g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	1173% 18.8g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	73.4% 12.5g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	390% 506g	176% 229g	130g per day for Men 19-50 years
Sugars	100% 72.7g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 41g	% 23.7g	g per day for Men 19-50 years
Fiber	703% 267g	279% 106g	38g per day for Men 19-50 years
Protein	476% 266g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1833% 24mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	621% 99mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	212% 10.6mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	692% 9mg	609% 7.9mg	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	450% 1800μg	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11329% 13595μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Parsley Spices	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1140% 11400mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	867% 7.8mg	2004% 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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	952% 4000mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	4265% 98mg	904% 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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	789% 26830mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	256% 141μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	1.6% 59g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Dried Parsley Spices have 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.
• While Oil Roasted Sunflower Seed Kernels contain 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.
• Both Dried Parsley Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 per 1 kg.
• Both Dried Parsley Spices as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Dried Parsley Spices have 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.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Copper, 2.6 times more Phosphorus and 5.5 times more Selenium than Dried Parsley Spices.
• Both Dried Parsley Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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