Comparing Nutrients in 5 ounces Almonds VS 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	28.3% 821kcal	14.3% 414kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	8% 7.77g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	166% 2.66g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	10.4% 1.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	14.2% 10.3g	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	0.22% 0.16g	0.82% 0.6g	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	% 0.24g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 5.8g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	100% 38g	38g per day for Men 19-50 years
Protein	53.5% 30g	67.4% 37.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.3% 137μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	260% 3.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	63.8% 255μg	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	197% 177mg	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	242% 36.3mg	84.7% 12.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1606% 1927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	38% 381mg	162% 1616mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	123% 1.1mg	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	65.7% 5.26mg	391% 31.2mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	135% 567mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	605% 14mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	88.3% 618mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	112% 3803mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	42.7% 641mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.23% 8.35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Dried Parsley Spices:

• Almonds have 2.9 times more Vitamin E than Dried Parsley Spices.
• While Dried Parsley Spices contain more Vitamin A, 2.1 times more Vitamin B2, 2.7 times more Vitamin B3, 2.3 times more Vitamin B5, 6.6 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Dried Parsley Spices have similar amounts of Vitamin B1 per 5 oz.
• Both Almonds as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Dried Parsley Spices:

• Almonds have 1.3 times more Copper than Dried Parsley Spices.
• While Dried Parsley Spices contain 4.2 times more Calcium, 5.9 times more Iron, 1.5 times more Magnesium, 4.5 times more Manganese, 3.7 times more Potassium, 3.4 times more Selenium, 452 times more Sodium and 1.7 times more Zinc than Almonds.
• Both Almonds and Dried Parsley Spices have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2 times more Energy, 9.1 times more Fat, 2.8 times more Saturated Fat and 9.9 times more Omega 6 than Dried Parsley Spices.
• While Dried Parsley Spices contain 625.3 times more Omega 3, 2.3 times more Carbohydrate, 1.7 times more Sugars, 2.1 times more Fiber and 1.3 times more Protein than Almonds.
• Both Almonds as well as Dried Parsley Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.