Comparing Nutrients in 1 pound Freeze Dried Parsley VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Freeze Dried Parsley	37%	14%	49%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Freeze Dried Parsley	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	42.4% 1229kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.6g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	NA	84.4% 27g	32g per day for Men 19-50 years
Omega 3	NA	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	NA	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	148% 192g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	390% 148g	137% 52g	38g per day for Men 19-50 years
Protein	254% 142g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Freeze Dried Parsley	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	393% 4.7mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	789% 10.3mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	295% 47mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	229% 11.4mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	480% 6.24mg	281% 3.65mg	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	220% 880μg	270% 1080μg	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	751% 676mg	7.06% 6.35mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Freeze Dried Parsley	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	80% 798mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	924% 8.3mg	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	3056% 244mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	402% 1687mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	264% 6.07mg	417% 9.6mg	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	355% 2486mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	840% 28576mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	266% 147μg	NA	55μg per day for Men 19-50 years
Sodium	118% 1774mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	252% 27.7mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Freeze Dried Parsley VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Freeze Dried Parsley versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Freeze Dried Parsley vs Toasted Sunflower Seeds:

• 1 pound of Freeze Dried Parsley has 3.2 times more Vitamin B1, 7.9 times more Vitamin B2, 2.5 times more Vitamin B3, 1.7 times more Vitamin B6 and 106.4 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.8 times more Vitamin B5 than Freeze-dried Parsley.
• Both Freeze Dried Parsley and Toasted Sunflower Seeds provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Freeze-dried Parsley as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Freeze Dried Parsley vs Toasted Sunflower Seeds:

• 1 pound of Freeze Dried Parsley has 3.1 times more Calcium, 7.9 times more Iron, 2.9 times more Magnesium, 12.8 times more Potassium and 130.3 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 4 times more Copper, 1.6 times more Manganese and 2.1 times more Phosphorus than Freeze-dried Parsley.
• Both Freeze Dried Parsley and Toasted Sunflower Seeds contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Freeze Dried Parsley has 2.1 times more Carbohydrate, 2.8 times more Fiber and 1.8 times more Protein than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.3 times more Energy and 10.9 times more Fat than Freeze-dried Parsley.