Comparing Nutrients in 7 ounces Sunflower Seed Flour VS Dried Parsley Spices

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Sunflower Seed Flour	Dried Parsley Spices	Recommended Dietary Allowance
Energy	22.3% 647kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	8.55% 2.73g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	233% 3.72g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	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	54.7% 71g	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	27% 10.3g	139% 53g	38g per day for Men 19-50 years
Protein	170% 95g	94% 53g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	21.4% 192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	527% 6.32mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	364% 4.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	110% 441μg	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	2.87% 2.58mg	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

	Sunflower Seed Flour	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	22.6% 226mg	226% 2262mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	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	164% 13mg	547% 43.7mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	189% 794mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	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	195% 1367mg	124% 865mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	157% 5324mg	3400mg per day for Men 19-50 years
Selenium	210% 115μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	59.8% 897mg	1500mg per day for Men 19-50 years
Zinc	89.3% 9.82mg	98% 10.8mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Dried Parsley Spices per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seed Flour 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 Sunflower Seed Flour vs Dried Parsley Spices:

• 7 ounces of Sunflower Seed Flour have 16.3 times more Vitamin B1, 6.2 times more Vitamin B5 and 1.2 times more Vitamin B9 than Dried Parsley Spices.
• While 7 oz of Dried Parsley Spices contain 48.5 times more Vitamin A, 9 times more Vitamin B2, 1.4 times more Vitamin B3 and 96.2 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Dried Parsley Spices provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Flour vs Dried Parsley Spices:

• 7 ounces of Sunflower Seed Flour have 2.2 times more Copper, 1.6 times more Phosphorus and 4.1 times more Selenium than Dried Parsley Spices.
• While 7 oz of Dried Parsley Spices contain 10 times more Calcium, 3.3 times more Iron, 5 times more Manganese, 40 times more Potassium and 150.7 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Dried Parsley Spices contain similar levels of Magnesium and Zinc per seven ounces.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Flour have 1.8 times more Protein than Dried Parsley Spices.
• While 7 oz of Dried Parsley Spices contain 3.4 times more Fat, 10 times more Saturated Fat, 938 times more Omega 3, 1.4 times more Omega 6, 1.4 times more Carbohydrate and 5.1 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Dried Parsley Spices offer comparable quantities of Energy per seven ounces.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3