Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Freeze Dried Parsley

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Freeze Dried Parsley	37%	14%	49%

Macro Nutrients

	Toasted Sunflower Seeds	Freeze Dried Parsley	Recommended Dietary Allowance
Energy	42.4% 1228kcal	18.5% 538kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	NA	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	436% 74g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	64.7% 84g	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	60% 23g	171% 65g	38g per day for Men 19-50 years
Protein	61% 34g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Freeze Dried Parsley	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	172% 2.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	345% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	210% 2.73mg	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	118% 472μg	96% 385μg	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	3.1% 2.78mg	329% 296mg	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

	Toasted Sunflower Seeds	Freeze Dried Parsley	Recommended Dietary Allowance
Calcium	11.3% 113mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	101% 0.91mg	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	169% 13.5mg	1337% 107mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	176% 738mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	115% 2.66mg	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	328% 2298mg	155% 1087mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	368% 12502mg	3400mg per day for Men 19-50 years
Selenium	NA	117% 64μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	110% 12mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Freeze Dried Parsley per 7 oz

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

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Freeze Dried Parsley:

• 7 ounces of Toasted Sunflower Seeds have 2.8 times more Vitamin B5 and 1.2 times more Vitamin B9 than Freeze Dried Parsley.
• While 7 oz of Freeze-dried Parsley contain 3.2 times more Vitamin B1, 7.9 times more Vitamin B2, 2.5 times more Vitamin B3, 1.7 times more Vitamin B6 and 106.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Freeze-dried Parsley have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Freeze Dried Parsley:

• 7 ounces of Toasted Sunflower Seeds have 4 times more Copper, 1.6 times more Manganese and 2.1 times more Phosphorus than Freeze Dried Parsley.
• While 7 oz of Freeze-dried Parsley contain 3.1 times more Calcium, 7.9 times more Iron, 2.9 times more Magnesium, 12.8 times more Potassium and 130.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Freeze Dried Parsley contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 2.3 times more Energy and 10.9 times more Fat than Freeze Dried Parsley.
• While 7 oz of Freeze-dried Parsley contain 2.1 times more Carbohydrate, 2.8 times more Fiber and 1.8 times more Protein than Toasted Sunflower Seed Kernels no Salt.