Comparing Nutrients in 5 ounces Sunflower Seeds VS Dried Parsley Spices

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Sunflower Seeds	Dried Parsley Spices	Recommended Dietary Allowance
Energy	28.5% 828kcal	14.3% 414kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	8% 7.77g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	166% 2.66g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	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	22% 28.3g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	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	NA	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	NA	% 3.9g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 5.8g	g per day for Men 19-50 years
Fiber	32% 12g	100% 38g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	67.4% 37.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	15.3% 137μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	260% 3.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	98% 1.28mg	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	80.4% 322μg	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	2.2% 2mg	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	332% 50mg	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

	Sunflower Seeds	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	11% 111mg	162% 1616mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	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	93% 7.44mg	391% 31.2mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	135% 567mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	605% 14mg	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	134% 936mg	88.3% 618mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	112% 3803mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	42.7% 641mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.23% 8.35g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 7.6 times more Vitamin B1, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 3.9 times more Vitamin E than Dried Parsley Spices.
• While Dried Parsley Spices contain 32.3 times more Vitamin A, 6.7 times more Vitamin B2, 89.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Parsley Spices have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Dried Parsley Spices:

• Dried Sunflower Seed Kernels have 2.3 times more Copper, 1.5 times more Phosphorus and 3.8 times more Selenium than Dried Parsley Spices.
• While Dried Parsley Spices contain 14.6 times more Calcium, 4.2 times more Iron, 5 times more Manganese, 4.2 times more Potassium and 50.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Parsley Spices have similar amounts of Magnesium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 2 times more Energy, 9.4 times more Fat, 3.2 times more Saturated Fat and 18.5 times more Omega 6 than Dried Parsley Spices.
• While Dried Parsley Spices contain 31.3 times more Omega 3, 2.5 times more Carbohydrate, 2.8 times more Sugars, 3.1 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Parsley Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.