Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Freeze Dried Parsley

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Freeze Dried Parsley	37%	14%	49%

Macro Nutrients

	Oil Roasted Almonds	Freeze Dried Parsley	Recommended Dietary Allowance
Energy	29.7% 860kcal	13.2% 384kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	7.6% 7.37g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	113% 19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	46.2% 60g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	NA	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% 0g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	122% 46.4g	38g per day for Men 19-50 years
Protein	53.7% 30g	79.2% 44.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Freeze Dried Parsley	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	246% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	71.4% 3.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	150% 1.95mg	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	9.57% 38.3μg	68.7% 275μg	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	235% 211mg	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	245% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Freeze Dried Parsley	Recommended Dietary Allowance
Calcium	41.2% 412mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	72.3% 0.65mg	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	65.2% 5.2mg	955% 76.4mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	126% 527mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	82.5% 1.9mg	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	94% 661mg	111% 777mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	263% 8930mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	83.2% 45.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	78.7% 8.66mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Freeze Dried Parsley per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Freeze Dried Parsley to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Freeze Dried Parsley:

• 5 oz of Freeze-dried Parsley contain 11.3 times more Vitamin B1, 2.9 times more Vitamin B2, 2.8 times more Vitamin B3, 11 times more Vitamin B5, 11.7 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oil Roasted Almonds as well as Freeze-dried Parsley have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Freeze Dried Parsley:

• 5 ounces of Oil Roasted Almonds have 1.7 times more Calcium, 2.1 times more Copper and 1.8 times more Manganese than Freeze Dried Parsley.
• While 5 oz of Freeze-dried Parsley contain 14.6 times more Iron, 1.4 times more Magnesium, 9 times more Potassium, 7.9 times more Selenium, 391 times more Sodium and 2 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Freeze Dried Parsley contain similar levels of Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 2.2 times more Energy and 10.6 times more Fat than Freeze Dried Parsley.
• While 5 oz of Freeze-dried Parsley contain 2.4 times more Carbohydrate, 3.1 times more Fiber and 1.5 times more Protein than Oil Roasted Almonds.