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Comparing Nutrients in 300 calories Dried Parsley SpicesVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Dried Parsley Spices
103g
Oil Roasted Sunflower Seeds
50.7g

Oil Roasted 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 Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Dried Parsley Spices
30%
14%
56%
Oil Roasted Sunflower Seeds
13%
73%
14%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Spices and Herbs rich in Energy
5.8%5.63g
Fat
27%26g
5.63 gvs26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Spices and Herbs rich in Fat
4.42%1.4g
Saturated Fat
11%3.6g
1.4 gvs3.6 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Spices and Herbs rich in Saturated Fat
120%1.93g
Omega 3
2.57%0.041g
1.93 gvs0.041 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Spices and Herbs rich in Omega 3
7.54%1.3g
Omega 6
102%17.3g
1.3 gvs17.3 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Spices and Herbs rich in Cholesterol
40%52g
Carbohydrate
8.92%11.6g
52 gvs11.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Spices and Herbs rich in Carbohydrate
10.3%7.47g
Sugars
2.17%1.58g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.47 gvs1.58 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Spices and Herbs rich in Sugars
0.6%0.43g
Fructose
0%0g
≤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]
0.43 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Spices and Herbs rich in Fructose
%2.84g
Glucose
%0.38g
2.84 gvs0.38 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Spices and Herbs rich in Glucose
%4.2g
Sucrose
%1.2g
4.2 gvs1.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Spices and Herbs rich in Sucrose
72%27.4g
Fiber
14%5.37g
27.4 gvs5.37 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Spices and Herbs rich in Fiber
49%27.4g
Protein
18%10g
27.4 gvs10 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Spices and Herbs rich in Protein Buy premium vegan protein powder

Vitamins

11%100μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
100 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin A Buy Preformed Vegan Vitamin A
16.8%0.2mg
Vitamin B1
13.5%0.16mg
Thiamine
0.2 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B1 Buy Vegan Vitamin B1
188%2.45mg
Vitamin B2
11%0.14mg
Riboflavin
2.45 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B2 Buy Vegan Vitamin B2
64%10.2mg
Vitamin B3
13%2.1mg
Niacin, nicotinic acid, niacinamide
10.2 mgvs2.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
21.8%1.1mg
Vitamin B5
70.3%3.5mg
Pantothenic acid
1.1 mgvs3.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
71%0.92mg
Vitamin B6
31%0.4mg
Pyridoxine
0.92 mgvs0.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B7
46.2%185μg
Vitamin B9
29.6%119μg
Folates and Folic Acid
185 μgvs119 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B12 Buy Vegan Vitamin B12
143%128mg
Vitamin C
0.62%0.56mg
Ascorbic acid
128 mgvs0.56 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin D Buy Vegan Vitamin D
61.4%9.2mg
Vitamin E
123%18.4mg
Tocopherols and Tocotrienols
9.2 mgvs18.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1164%1397μg
Vitamin K
1.3%1.57μg
Phytomenadione or phylloquinone
1397 μgvs1.57 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

117%1171mg
Calcium
4.4%44mg
1171 mgvs44 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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89%0.8mg
Copper
102%0.91mg
0.8 mgvs0.91 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Spices and Herbs rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Spices and Herbs rich in Fluoride
283%22.6mg
Iron
27%2.17mg
22.6 mgvs2.17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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98%411mg
Magnesium
15.3%64.4mg
411 mgvs64.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Spices and Herbs rich in Magnesium
438%10mg
Manganese
46%1.05mg
10 mgvs1.05 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Spices and Herbs rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Spices and Herbs rich in Molybdenum
64%448mg
Phosphorus
82.5%577mg
448 mgvs577 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Spices and Herbs rich in Phosphorus
81%2757mg
Potassium
7.2%245mg
2757 mgvs245 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Spices and Herbs rich in Potassium
26.3%14.5μg
Selenium
72%39.6μg
14.5 μgvs39.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Spices and Herbs rich in Selenium
31%464mg
Sodium
0.1%1.52mg
464 mgvs1.52 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Spices and Herbs rich in Sodium
51%5.6mg
Zinc
24%2.64mg
5.6 mgvs2.64 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Spices and Herbs rich in Zinc
0.16%6.05g
Water
0.021%0.78g
6.05 gvs0.78 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Spices and Herbs rich in Water
Lets compare vitamin content per 300 calories of Dried Parsley Spices vs Oil Roasted Sunflower Seeds:
Comparing minerals per 300 calories for Dried Parsley Spices vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: