Comparing Nutrients in 7 ounces Freeze Dried Parsley VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
Freeze Dried Parsley	37%	14%	49%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Freeze Dried Parsley	Dried Leeks	Recommended Dietary Allowance
Energy	18.5% 538kcal	22% 637kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	NA	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	NA	85.7% 1.37g	1.6g per day for Men 19-50 years
Omega 6	NA	5.5% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.7% 84g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	171% 65g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	111% 62g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Freeze Dried Parsley	Dried Leeks	Recommended Dietary Allowance
Vitamin A	NA	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	172% 2.06mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	345% 4.5mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	210% 2.73mg	185% 2.4mg	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	96% 385μg	182% 726μg	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	329% 296mg	260% 234mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Freeze Dried Parsley	Dried Leeks	Recommended Dietary Allowance
Calcium	35% 349mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	145% 1.3mg	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	1337% 107mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	176% 738mg	76% 319mg	420mg per day for Men 19-50 years
Manganese	115% 2.66mg	227% 5.23mg	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	155% 1087mg	98% 687mg	700mg per day for Men 19-50 years
Potassium	368% 12502mg	140% 4763mg	3400mg per day for Men 19-50 years
Selenium	117% 64μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Freeze Dried Parsley VS Dried Leeks per 7 oz

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

Lets compare vitamin content per 7 ounces of Freeze Dried Parsley vs Dried Leeks:

• 7 ounces of Freeze Dried Parsley have 1.3 times more Vitamin B1, 5.7 times more Vitamin B2, 3 times more Vitamin B3, 3.3 times more Vitamin B5 and 1.3 times more Vitamin C than Dried Leeks.
• While 7 oz of Freeze-dried Leeks contain 1.9 times more Vitamin B9 than Freeze-dried Parsley.
• Both Freeze Dried Parsley and Dried Leeks provide similar amounts of Vitamin B6 per seven ounces.
• Both Freeze-dried Parsley as well as Freeze-dried Leeks have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Freeze Dried Parsley vs Dried Leeks:

• 7 ounces of Freeze Dried Parsley have 7.1 times more Iron, 2.3 times more Magnesium, 1.6 times more Phosphorus, 2.6 times more Potassium, 5.7 times more Selenium, 11.2 times more Sodium and 9.3 times more Zinc than Dried Leeks.
• While 7 oz of Freeze-dried Leeks contain 2 times more Calcium, 1.4 times more Copper and 2 times more Manganese than Freeze-dried Parsley.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Freeze Dried Parsley have 2.5 times more Fat, 3.1 times more Fiber and 2.1 times more Protein than Dried Leeks.
• While 7 oz of Freeze-dried Leeks contain 1.8 times more Carbohydrate than Freeze-dried Parsley.
• Both Freeze Dried Parsley and Dried Leeks offer comparable quantities of Energy per seven ounces.