Comparing Nutrients in 300 calories Dried Parsley Spices VS Sunflower Seeds

Weight per 300 calories

• Dried Parsley Spices: 103g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 2 times more energy per unit of mass than Dried Parsley Spices, which is very high in comparison to other foods. Dried Parsley Spices having high energy density.

Which food has more nutrients per 300 calories - Dried Parsley Spices or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.63g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	4.42% 1.4g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	120% 1.93g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	7.54% 1.3g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	10.3% 7.47g	1.86% 1.35g	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	0.6% 0.43g	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	% 2.84g	NA	g per day for Men 19-50 years
Sucrose	% 4.2g	% 1.3g	g per day for Men 19-50 years
Fiber	72% 27.4g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	49% 27.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11% 100μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.8% 0.2mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.45mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	53% 0.69mg	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	46.2% 185μg	29% 117μg	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	143% 128mg	0.8% 0.72mg	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	61.4% 9.2mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1164% 1397μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Parsley Spices	Sunflower Seeds	Recommended Dietary Allowance
Calcium	117% 1171mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	103% 0.92mg	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	283% 22.6mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	98% 411mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	438% 10mg	43.6% 1mg	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	64% 448mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	81% 2757mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	31% 464mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.16% 6.05g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Dried Parsley Spices have 64.7 times more Vitamin A, 13.4 times more Vitamin B2, 2.4 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9, 178.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.8 times more Vitamin B1 and 2 times more Vitamin E than Dried Parsley Spices.
• Both Dried Parsley Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Dried Parsley Spices have 29.2 times more Calcium, 8.4 times more Iron, 2.5 times more Magnesium, 10.1 times more Manganese, 1.3 times more Phosphorus, 8.3 times more Potassium, 100.4 times more Sodium and 2.2 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Selenium than Dried Parsley Spices.
• Both Dried Parsley Spices and Dried Sunflower Seed Kernels have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Parsley Spices have 62.5 times more Omega 3, 5.1 times more Carbohydrate, 5.5 times more Sugars, 6.2 times more Fiber and 2.6 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.7 times more Fat, 1.6 times more Saturated Fat and 9.2 times more Omega 6 than Dried Parsley Spices.
• Both Dried Parsley Spices and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Dried Parsley Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.