Comparing Nutrients in 1 pound Almonds VS Dried Parsley Spices

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Almonds	Dried Parsley Spices	Recommended Dietary Allowance
Energy	91% 2626kcal	45.7% 1324kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	19.5% 6.25g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	532% 8.5g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	33.3% 5.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	177% 230g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	45.5% 33g	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	0.69% 0.5g	2.63% 1.9g	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	% 0.77g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 18g	% 18.6g	g per day for Men 19-50 years
Fiber	149% 56.7g	319% 121g	38g per day for Men 19-50 years
Protein	171% 96g	216% 121g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	49% 440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	831% 11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	314% 4.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	204% 816μg	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	0% 0mg	630% 567mg	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	775% 116mg	271% 40.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5139% 6167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	122% 1220mg	517% 5171mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	393% 3.54mg	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	210% 17mg	1250% 100mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	432% 1814mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	1935% 44.5mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	283% 1978mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	358% 12170mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	137% 2050mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	224% 24.7mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.72% 26.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Dried Parsley Spices:

• Almonds have 2.9 times more Vitamin E than Dried Parsley Spices.
• While Dried Parsley Spices contain more Vitamin A, 2.1 times more Vitamin B2, 2.7 times more Vitamin B3, 2.3 times more Vitamin B5, 6.6 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Dried Parsley Spices have similar amounts of Vitamin B1 per 1 lb.
• Both Almonds as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Dried Parsley Spices:

• Almonds have 1.3 times more Copper than Dried Parsley Spices.
• While Dried Parsley Spices contain 4.2 times more Calcium, 5.9 times more Iron, 1.5 times more Magnesium, 4.5 times more Manganese, 3.7 times more Potassium, 3.4 times more Selenium, 452 times more Sodium and 1.7 times more Zinc than Almonds.
• Both Almonds and Dried Parsley Spices have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2 times more Energy, 9.1 times more Fat, 2.8 times more Saturated Fat and 9.9 times more Omega 6 than Dried Parsley Spices.
• While Dried Parsley Spices contain 625.3 times more Omega 3, 2.3 times more Carbohydrate, 1.7 times more Sugars, 2.1 times more Fiber and 1.3 times more Protein than Almonds.
• Both Almonds as well as Dried Parsley Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.