Comparing Nutrients in 1 pound Dried Parsley Spices VS Blanched Almonds

Macros Ratio

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

Macro Nutrients

	Dried Parsley Spices	Blanched Almonds	Recommended Dietary Allowance
Energy	45.7% 1324kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	19.5% 6.25g	56% 18g	32g per day for Men 19-50 years
Omega 3	532% 8.5g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.66g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	177% 230g	65% 84.7g	130g per day for Men 19-50 years
Sugars	45.5% 33g	29% 21g	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	2.63% 1.9g	0% 0g	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	% 12.5g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 18.6g	% 20.2g	g per day for Men 19-50 years
Fiber	319% 121g	118% 45g	38g per day for Men 19-50 years
Protein	216% 121g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	49% 440μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	831% 11mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	314% 4.1mg	40% 0.52mg	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	204% 816μg	55.6% 222μg	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	630% 567mg	0% 0mg	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	271% 40.6mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5139% 6167μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Parsley Spices	Blanched Almonds	Recommended Dietary Allowance
Calcium	517% 5171mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	393% 3.54mg	518% 4.66mg	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	1250% 100mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	432% 1814mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	1935% 44.5mg	362% 8.32mg	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	283% 1978mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	358% 12170mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	137% 2050mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	224% 24.7mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.72% 26.7g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Dried Parsley Spices have 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.
• While Blanched Almonds contain 2.7 times more Vitamin E than Dried Parsley Spices.
• Both Dried Parsley Spices and Blanched Almonds have similar amounts of Vitamin B1 per 1 lb.
• Both Dried Parsley Spices as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dried Parsley Spices vs Blanched Almonds:

• Dried Parsley Spices have 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.
• While Blanched Almonds contain 1.3 times more Copper than Dried Parsley Spices.
• Both Dried Parsley Spices and Blanched Almonds have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Parsley Spices have 469 times more Omega 3, 2.7 times more Carbohydrate, 1.6 times more Sugars, 2.7 times more Fiber and 1.2 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 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.
• Both Dried Parsley Spices as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.