Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Dried Parsley Spices

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Dried Parsley Spices: 103g

Roasted Sunflower Seeds 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 - Roasted Sunflower Seeds or Dried Parsley Spices?

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Dried Parsley Spices	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	4.42% 1.4g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	120% 1.93g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	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	9.54% 12.4g	40% 52g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	NA	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	NA	% 2.84g	g per day for Men 19-50 years
Sucrose	NA	% 4.2g	g per day for Men 19-50 years
Fiber	15% 5.72g	72% 27.4g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	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	4.55% 0.055mg	16.8% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	188% 2.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	71% 0.92mg	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	30.5% 122μg	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	0.8% 0.72mg	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	89.7% 13.5mg	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	1164% 1397μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	3.6% 36mg	117% 1171mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	24.5% 1.96mg	283% 22.6mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	98% 411mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	438% 10mg	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	85% 595mg	64% 448mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	81% 2757mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	31% 464mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.16% 6.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Dried Parsley Spices:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.3 times more Vitamin B5 and 1.5 times more Vitamin E than Dried Parsley Spices.
• While Dried Parsley Spices contain more Vitamin A, 3.7 times more Vitamin B1, 19.3 times more Vitamin B2, 2.8 times more Vitamin B3, 2.2 times more Vitamin B6, 1.5 times more Vitamin B9, 178 times more Vitamin C and 1003.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Dried Parsley Spices:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Phosphorus and 2.8 times more Selenium than Dried Parsley Spices.
• While Dried Parsley Spices contain 32.5 times more Calcium, 11.6 times more Iron, 6.2 times more Magnesium, 9.3 times more Manganese, 6.3 times more Potassium, 300.3 times more Sodium and 2 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Parsley Spices have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.6 times more Fat, 1.9 times more Saturated Fat and 13.2 times more Omega 6 than Dried Parsley Spices.
• While Dried Parsley Spices contain 54.2 times more Omega 3, 4.2 times more Carbohydrate, 5.3 times more Sugars, 4.8 times more Fiber and 2.7 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Parsley Spices have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Parsley Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.