Comparing Nutrients in 1 pound Dried Parsley Spices VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Dried Parsley Spices	Sunflower Seeds	Recommended Dietary Allowance
Energy	45.7% 1324kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	19.5% 6.25g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	532% 8.5g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.66g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	177% 230g	69.8% 91g	130g per day for Men 19-50 years
Sugars	45.5% 33g	16.4% 12g	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	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 18.6g	% 11.3g	g per day for Men 19-50 years
Fiber	319% 121g	103% 39g	38g per day for Men 19-50 years
Protein	216% 121g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	49% 440μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	831% 11mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	314% 4.1mg	469% 6.1mg	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	204% 816μg	257% 1030μg	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	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	271% 40.6mg	1064% 160mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	517% 5171mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	393% 3.54mg	907% 8.16mg	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	298% 24mg	8mg per day for Men 19-50 years
Magnesium	432% 1814mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	1935% 44.5mg	385% 8.85mg	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	428% 2994mg	700mg per day for Men 19-50 years
Potassium	358% 12170mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	137% 2050mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	224% 24.7mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.72% 26.7g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Dried Parsley Spices have 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.
• While Dried Sunflower Seed Kernels contain 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.
• Both Dried Parsley Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Dried Parsley Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Parsley Spices have 14.6 times more Calcium, 4.2 times more Iron, 1.2 times more Magnesium, 5 times more Manganese, 4.2 times more Potassium and 50.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Copper, 1.5 times more Phosphorus and 3.8 times more Selenium than Dried Parsley Spices.
• Both Dried Parsley Spices and Dried Sunflower Seed Kernels have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Parsley Spices have 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.
• While Dried Sunflower Seed Kernels contain 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.
• Both Dried Parsley Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.