Comparing Nutrients in 300 calories Almonds VS Dried Parsley Spices

Weight per 300 calories

• Almonds: 51.8g
• Dried Parsley Spices: 103g

Almonds have 2 times more energy per 100g than Dried Parsley Spices. It has very high energy density when compared to other foods. Dried Parsley Spices having high energy density.

Which food has more nutrients per 300 calories - Almonds or Dried Parsley Spices?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Almonds	Dried Parsley Spices	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	4.42% 1.4g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	120% 1.93g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	7.54% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	40% 52g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	10.3% 7.47g	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	0.079% 0.057g	0.6% 0.43g	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	% 0.088g	% 2.84g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 4.2g	g per day for Men 19-50 years
Fiber	17% 6.48g	72% 27.4g	38g per day for Men 19-50 years
Protein	19.6% 11g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	16.8% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	188% 2.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	46.2% 185μg	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	0% 0mg	143% 128mg	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	88.5% 13.3mg	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1164% 1397μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	14% 139mg	117% 1171mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	89% 0.8mg	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	24% 1.92mg	283% 22.6mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	98% 411mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	438% 10mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	64% 448mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	81% 2757mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	31% 464mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.16% 6.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Dried Parsley Spices:

• Almonds have 1.4 times more Vitamin E than Dried Parsley Spices.
• While Dried Parsley Spices contain more Vitamin A, 1.9 times more Vitamin B1, 4.2 times more Vitamin B2, 5.4 times more Vitamin B3, 4.5 times more Vitamin B5, 13 times more Vitamin B6, 8.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Dried Parsley Spices:

• Dried Parsley Spices contain 8.4 times more Calcium, 1.5 times more Copper, 11.8 times more Iron, 2.9 times more Magnesium, 8.9 times more Manganese, 1.8 times more Phosphorus, 7.3 times more Potassium, 6.8 times more Selenium, 896.3 times more Sodium and 3.5 times more Zinc than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 4.6 times more Fat, 1.4 times more Saturated Fat and 5 times more Omega 6 than Dried Parsley Spices.
• While Dried Parsley Spices contain 1240 times more Omega 3, 4.7 times more Carbohydrate, 3.3 times more Sugars, 4.2 times more Fiber and 2.5 times more Protein than Almonds.
• Both Almonds and Dried Parsley Spices have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Dried Parsley Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.