Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Dried Parsley Spices

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Oil Roasted Almonds	Dried Parsley Spices	Recommended Dietary Allowance
Energy	41.5% 1205kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	8.55% 2.73g	32g per day for Men 19-50 years
Omega 3	0% 0g	233% 3.72g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	14.6% 2.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	77.3% 100g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	20% 14.4g	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	1.15% 0.83g	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	% 0.079g	% 5.48g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 8.1g	g per day for Men 19-50 years
Fiber	55% 21g	139% 53g	38g per day for Men 19-50 years
Protein	75.2% 42g	94% 53g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	21.4% 192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	364% 4.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	137% 1.8mg	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	13.4% 53.6μg	89.3% 357μg	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	276% 248mg	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	344% 51.5mg	119% 17.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2248% 2698μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	57.7% 577mg	226% 2262mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	172% 1.55mg	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	91% 7.3mg	547% 43.7mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	189% 794mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	846% 19.5mg	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	132% 925mg	124% 865mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	157% 5324mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	59.8% 897mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	98% 10.8mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Dried Parsley Spices per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Dried Parsley Spices to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Dried Parsley Spices:

• 7 ounces of Oil Roasted Almonds have 2.9 times more Vitamin E than Dried Parsley Spices.
• While 7 oz of Dried Parsley Spices contain more Vitamin A, 2.1 times more Vitamin B1, 3.1 times more Vitamin B2, 2.7 times more Vitamin B3, 4.6 times more Vitamin B5, 7.6 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Dried Parsley Spices:

• 7 ounces of Oil Roasted Almonds have 1.2 times more Copper than Dried Parsley Spices.
• While 7 oz of Dried Parsley Spices contain 3.9 times more Calcium, 6 times more Iron, 1.5 times more Magnesium, 4 times more Manganese, 3.8 times more Potassium, 3.4 times more Selenium, 452 times more Sodium and 1.8 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dried Parsley Spices contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 2.1 times more Energy, 10.1 times more Fat, 3.1 times more Saturated Fat and 10.8 times more Omega 6 than Dried Parsley Spices.
• While 7 oz of Dried Parsley Spices contain more Omega 3, 2.9 times more Carbohydrate, 1.6 times more Sugars, 2.5 times more Fiber and 1.3 times more Protein than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3