Comparing Nutrients in 7 ounces Dried Butternuts VS Dried Parsley Spices

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Dried Butternuts	Dried Parsley Spices	Recommended Dietary Allowance
Energy	42% 1214kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	8.55% 2.73g	32g per day for Men 19-50 years
Omega 3	1081% 17.3g	233% 3.72g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	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	18.4% 24g	77.3% 100g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 5.48g	g per day for Men 19-50 years
Sucrose	NA	% 8.1g	g per day for Men 19-50 years
Fiber	24.5% 9.33g	139% 53g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	94% 53g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	21.4% 192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	364% 4.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	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	32.7% 131μg	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	7.06% 6.35mg	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	NA	119% 17.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2248% 2698μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	10.5% 105mg	226% 2262mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	100% 7.98mg	547% 43.7mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	189% 794mg	420mg per day for Men 19-50 years
Manganese	566% 13mg	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	126% 885mg	124% 865mg	700mg per day for Men 19-50 years
Potassium	24.6% 835mg	157% 5324mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	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	56.5% 6.2mg	98% 10.8mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Dried Parsley Spices per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Butternuts 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 Dried Butternuts vs Dried Parsley Spices:

• 7 ounces of Dried Butternuts have 2 times more Vitamin B1 than Dried Parsley Spices.
• While 7 oz of Dried Parsley Spices contain 16.2 times more Vitamin A, 16.1 times more Vitamin B2, 9.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 2.7 times more Vitamin B9 and 39.1 times more Vitamin C than Dried Butternuts.
• 7 ounces of Dried Butternuts have insufficient amounts of Vitamin A
• Both Dried Butternuts as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Butternuts vs Dried Parsley Spices:

• 7 ounces of Dried Butternuts have 1.2 times more Selenium than Dried Parsley Spices.
• While 7 oz of Dried Parsley Spices contain 21.5 times more Calcium, 1.7 times more Copper, 5.5 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 6.4 times more Potassium, 452 times more Sodium and 1.7 times more Zinc than Dried Butternuts.
• Both Dried Butternuts and Dried Parsley Spices contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Butternuts have 2.1 times more Energy, 10.4 times more Fat, 4.6 times more Omega 3 and 27 times more Omega 6 than Dried Parsley Spices.
• While 7 oz of Dried Parsley Spices contain 4.2 times more Carbohydrate and 5.7 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Dried Parsley Spices offer comparable quantities of Saturated Fat and Protein per seven ounces.