Comparing Nutrients in 5 ounces Freeze Dried Parsley VS Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Freeze Dried Parsley	37%	14%	49%
Summer Squash	24%	8%	68%

Macro Nutrients

	Freeze Dried Parsley	Summer Squash	Recommended Dietary Allowance
Energy	13.2% 384kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	7.6% 7.37g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	NA	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	NA	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.2% 60g	3.65% 4.75g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.1g	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	1.86% 1.35g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	% 0.043g	g per day for Men 19-50 years
Fiber	122% 46.4g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	79.2% 44.4g	3.06% 1.7g	56g per day for Men 19-50 years

Vitamins

	Freeze Dried Parsley	Summer Squash	Recommended Dietary Allowance
Vitamin A	NA	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	246% 3.2mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.4% 3.57mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	23.8% 0.31mg	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	68.7% 275μg	10.3% 41μg	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	235% 211mg	26.8% 24mg	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	NA	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Freeze Dried Parsley	Summer Squash	Recommended Dietary Allowance
Calcium	25% 249mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	72.3% 0.65mg	8.03% 0.072mg	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	955% 76.4mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	126% 527mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	82.5% 1.9mg	10.8% 0.25mg	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	111% 777mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	263% 8930mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	83.2% 45.8μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	37% 554mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	78.7% 8.66mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Freeze Dried Parsley VS Summer Squash per 5 oz

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

Lets compare vitamin content per 5 ounces of Freeze Dried Parsley vs Summer Squash:

• 5 ounces of Freeze Dried Parsley have 21.7 times more Vitamin B1, 15.9 times more Vitamin B2, 21.4 times more Vitamin B3, 16.3 times more Vitamin B5, 6.3 times more Vitamin B6, 6.7 times more Vitamin B9 and 8.8 times more Vitamin C than Summer Squash.
• Both Freeze-dried Parsley as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Freeze Dried Parsley vs Summer Squash:

• 5 ounces of Freeze Dried Parsley have 11.7 times more Calcium, 9 times more Copper, 154 times more Iron, 21.9 times more Magnesium, 7.6 times more Manganese, 14.4 times more Phosphorus, 24 times more Potassium, 161.5 times more Selenium, 195.5 times more Sodium and 21.1 times more Zinc than Summer Squash.
• While 5 oz of Raw All Varieties Summer Squash contain 47.3 times more Water than Freeze-dried Parsley.
• 5 ounces of Summer Squash lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Freeze Dried Parsley have 16.9 times more Energy, 28.9 times more Fat, 12.7 times more Carbohydrate, 29.7 times more Fiber and 25.9 times more Protein than Summer Squash.
• 5 ounces of Summer Squash provide inadequate amounts of Energy