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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Toasted Sunflower Seeds	Dried Parsley Spices	Recommended Dietary Allowance
Energy	42.4% 1228kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	8.55% 2.73g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	233% 3.72g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	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	31.4% 41g	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	60% 23g	139% 53g	38g per day for Men 19-50 years
Protein	61% 34g	94% 53g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	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	53.7% 0.64mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	364% 4.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 472μg	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	3.1% 2.78mg	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

	Toasted Sunflower Seeds	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	11.3% 113mg	226% 2262mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	169% 13.5mg	547% 43.7mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	189% 794mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	328% 2298mg	124% 865mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	157% 5324mg	3400mg per day for Men 19-50 years
Selenium	NA	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	96% 10.5mg	98% 10.8mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.32% 11.7g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Toasted Sunflower Seeds have 1.7 times more Vitamin B1, 6.7 times more Vitamin B5 and 1.3 times more Vitamin B9 than Dried Parsley Spices.
• While 7 oz of Dried Parsley Spices contain more Vitamin A, 8.4 times more Vitamin B2, 2.4 times more Vitamin B3 and 89.3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Parsley Spices provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Toasted Sunflower Seeds have 2.4 times more Copper and 2.7 times more Phosphorus than Dried Parsley Spices.
• While 7 oz of Dried Parsley Spices contain 20 times more Calcium, 3.2 times more Iron, 3.1 times more Magnesium, 4.6 times more Manganese, 5.5 times more Potassium and 150.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Parsley Spices contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 2.1 times more Energy, 10.4 times more Fat, 4.3 times more Saturated Fat and 30 times more Omega 6 than Dried Parsley Spices.
• While 7 oz of Dried Parsley Spices contain 23.7 times more Omega 3, 2.5 times more Carbohydrate, 2.3 times more Fiber and 1.5 times more Protein than Toasted Sunflower Seed Kernels no Salt.