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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dried Parsley Spices	Recommended Dietary Allowance
Energy	93% 2685kcal	45.7% 1324kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	19.5% 6.25g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	532% 8.5g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	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	80% 104g	177% 230g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	% 3.36g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 18.6g	g per day for Men 19-50 years
Fiber	127% 48g	319% 121g	38g per day for Men 19-50 years
Protein	162% 91g	216% 121g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	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	121% 1.45mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	831% 11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	271% 40.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	5139% 6167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	39.5% 395mg	517% 5171mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	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	243% 19.4mg	1250% 100mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	432% 1814mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	738% 5166mg	283% 1978mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	358% 12170mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	137% 2050mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	224% 24.7mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.72% 26.7g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Vitamin B1, 6.5 times more Vitamin B5, 1.3 times more Vitamin B9 and 4.1 times more Vitamin E than Dried Parsley Spices.
• While Dried Parsley Spices contain more Vitamin A, 8.5 times more Vitamin B2, 2.4 times more Vitamin B3, 113.6 times more Vitamin C and 438.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dried Parsley Spices have similar amounts of Vitamin B6 per 1 lb.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Dried Parsley Spices:

• Oil Roasted Sunflower Seed Kernels have 2.3 times more Copper, 2.6 times more Phosphorus and 5.5 times more Selenium than Dried Parsley Spices.
• While Dried Parsley Spices contain 13.1 times more Calcium, 5.1 times more Iron, 3.1 times more Magnesium, 4.7 times more Manganese, 5.6 times more Potassium and 150.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dried Parsley Spices have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 2 times more Energy, 9.4 times more Fat, 5.1 times more Saturated Fat and 27.4 times more Omega 6 than Dried Parsley Spices.
• While Dried Parsley Spices contain 23.2 times more Omega 3, 2.2 times more Carbohydrate, 2.3 times more Sugars, 2.5 times more Fiber and 1.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Parsley Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.