Comparing Nutrients in 1 pound Sunflower Seeds VS Dried Parsley Spices

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Sunflower Seeds	Dried Parsley Spices	Recommended Dietary Allowance
Energy	91% 2649kcal	45.7% 1324kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	19.5% 6.25g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	532% 8.5g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	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	69.8% 91g	177% 230g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	NA	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	NA	% 12.5g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 18.6g	g per day for Men 19-50 years
Fiber	103% 39g	319% 121g	38g per day for Men 19-50 years
Protein	168% 94g	216% 121g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	49% 440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	831% 11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	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	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	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

	Sunflower Seeds	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	35.4% 354mg	517% 5171mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	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	298% 24mg	1250% 100mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	432% 1814mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	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	428% 2994mg	283% 1978mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	358% 12170mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	137% 2050mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	224% 24.7mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.72% 26.7g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 7.6 times more Vitamin B1, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 3.9 times more Vitamin E than Dried Parsley Spices.
• While Dried Parsley Spices contain 32.3 times more Vitamin A, 6.7 times more Vitamin B2, 89.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Parsley Spices have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 2.3 times more Copper, 1.5 times more Phosphorus and 3.8 times more Selenium than Dried Parsley Spices.
• While Dried Parsley Spices contain 14.6 times more Calcium, 4.2 times more Iron, 5 times more Manganese, 4.2 times more Potassium and 50.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Parsley Spices have similar amounts of Magnesium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 2 times more Energy, 9.4 times more Fat, 3.2 times more Saturated Fat and 18.5 times more Omega 6 than Dried Parsley Spices.
• While Dried Parsley Spices contain 31.3 times more Omega 3, 2.5 times more Carbohydrate, 2.8 times more Sugars, 3.1 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Parsley Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.