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

Macros Ratio

	Protein	Fat	Carbs
Dried Parsley Spices	30%	14%	56%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Parsley Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	45.7% 1324kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	19.5% 6.25g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	532% 8.5g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.66g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	177% 230g	84% 109g	130g per day for Men 19-50 years
Sugars	45.5% 33g	17% 12.4g	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	NA	g per day for Men 19-50 years
Fiber	319% 121g	132% 50.3g	38g per day for Men 19-50 years
Protein	216% 121g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	Roasted Sunflower Seeds	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	831% 11mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	314% 4.1mg	281% 3.65mg	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	269% 1075μg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5139% 6167μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Parsley Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	517% 5171mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	393% 3.54mg	922% 8.3mg	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	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	432% 1814mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	1935% 44.5mg	416% 9.57mg	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	748% 5239mg	700mg per day for Men 19-50 years
Potassium	358% 12170mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	137% 2050mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	224% 24.7mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.72% 26.7g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Dried Parsley Spices have more Vitamin A, 1.8 times more Vitamin B1, 9.7 times more Vitamin B2, 1.4 times more Vitamin B3, 89.3 times more Vitamin C and 503.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.6 times more Vitamin B5, 1.3 times more Vitamin B9 and 2.9 times more Vitamin E than Dried Parsley Spices.
• Both Dried Parsley Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 1 lb.
• Both Dried Parsley Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Parsley Spices have 16.3 times more Calcium, 5.8 times more Iron, 3.1 times more Magnesium, 4.6 times more Manganese, 3.2 times more Potassium and 150.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Copper, 2.6 times more Phosphorus and 5.6 times more Selenium than Dried Parsley Spices.
• Both Dried Parsley Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Parsley Spices have 27.2 times more Omega 3, 2.1 times more Carbohydrate, 2.7 times more Sugars, 2.4 times more Fiber and 1.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Energy, 9.1 times more Fat, 3.8 times more Saturated Fat and 26.3 times more Omega 6 than Dried Parsley Spices.
• Both Dried Parsley Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.