Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Freeze Dried Parsley

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Freeze Dried Parsley	37%	14%	49%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Freeze Dried Parsley	Recommended Dietary Allowance
Energy	93% 2685kcal	42.4% 1229kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	24.3% 23.6g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	NA	32g per day for Men 19-50 years
Omega 3	23% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	913% 155g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	148% 192g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	0% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	390% 148g	38g per day for Men 19-50 years
Protein	162% 91g	254% 142g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Freeze Dried Parsley	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	393% 4.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	789% 10.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	295% 47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	229% 11.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	480% 6.24mg	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	265% 1061μg	220% 880μg	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	5.54% 5mg	751% 676mg	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	1099% 165mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Freeze Dried Parsley	Recommended Dietary Allowance
Calcium	39.5% 395mg	80% 798mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	231% 2.1mg	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	243% 19.4mg	3056% 244mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	402% 1687mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	264% 6.07mg	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	738% 5166mg	355% 2486mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	840% 28576mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	266% 147μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	252% 27.7mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.25% 9.07g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Oil Roasted Sunflower Seeds has 2.8 times more Vitamin B5 and 1.2 times more Vitamin B9 than Freeze Dried Parsley.
• While 1 lb of Freeze-dried Parsley contains 3.3 times more Vitamin B1, 8.1 times more Vitamin B2, 2.5 times more Vitamin B3, 1.7 times more Vitamin B6 and 135.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Freeze-dried Parsley have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Sunflower Seeds has 3.9 times more Copper, 1.6 times more Manganese, 2.1 times more Phosphorus and 2.4 times more Selenium than Freeze Dried Parsley.
• While 1 lb of Freeze-dried Parsley contains 2 times more Calcium, 12.6 times more Iron, 2.9 times more Magnesium, 13 times more Potassium and 130.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Freeze Dried Parsley contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 2.2 times more Energy and 9.9 times more Fat than Freeze Dried Parsley.
• While 1 lb of Freeze-dried Parsley contains 1.9 times more Carbohydrate, 3.1 times more Fiber and 1.6 times more Protein than Oil Roasted Sunflower Seed Kernels.