Comparing Nutrients in 1 pound Blanched Almonds VS Dried Parsley Spices

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Blanched Almonds	Dried Parsley Spices	Recommended Dietary Allowance
Energy	92% 2676kcal	45.7% 1324kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	19.5% 6.25g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	532% 8.5g	1.6g per day for Men 19-50 years
Omega 6	330% 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	65% 84.7g	177% 230g	130g per day for Men 19-50 years
Sugars	29% 21g	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% 0g	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	% 0.14g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 18.6g	g per day for Men 19-50 years
Fiber	118% 45g	319% 121g	38g per day for Men 19-50 years
Protein	173% 97g	216% 121g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	72% 0.87mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	831% 11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	314% 4.1mg	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	55.6% 222μg	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	718% 108mg	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

	Blanched Almonds	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	107% 1070mg	517% 5171mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	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	186% 15mg	1250% 100mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	432% 1814mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	1935% 44.5mg	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	312% 2182mg	283% 1978mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	358% 12170mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	137% 2050mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	224% 24.7mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.72% 26.7g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2.7 times more Vitamin E than Dried Parsley Spices.
• While Dried Parsley Spices contain more Vitamin A, 3.4 times more Vitamin B2, 2.8 times more Vitamin B3, 3.4 times more Vitamin B5, 7.8 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Dried Parsley Spices have similar amounts of Vitamin B1 per 1 lb.
• Both Blanched 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 Blanched Almonds vs Dried Parsley Spices:

• Blanched Almonds have 1.3 times more Copper than Dried Parsley Spices.
• While Dried Parsley Spices contain 4.8 times more Calcium, 6.7 times more Iron, 1.5 times more Magnesium, 5.3 times more Manganese, 4.1 times more Potassium, 4.4 times more Selenium, 23.8 times more Sodium and 1.8 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Dried Parsley Spices have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 2 times more Energy, 9.6 times more Fat, 2.9 times more Saturated Fat and 9.9 times more Omega 6 than Dried Parsley Spices.
• While Dried Parsley Spices contain 469 times more Omega 3, 2.7 times more Carbohydrate, 1.6 times more Sugars and 2.7 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Dried Parsley Spices have similar amounts of Protein per 1 lb.
• Both Blanched Almonds as well as Dried Parsley Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.