Comparing Nutrients in 7 ounces Dried Parsley Spices VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Parsley Spices	30%	14%	56%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Dried Parsley Spices	Blanched Almonds	Recommended Dietary Allowance
Energy	20% 579kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	8.55% 2.73g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	233% 3.72g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.48g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.3% 100g	28.5% 37g	130g per day for Men 19-50 years
Sugars	20% 14.4g	12.7% 9.2g	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	1.15% 0.83g	0% 0g	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	% 5.48g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 8.1g	% 8.85g	g per day for Men 19-50 years
Fiber	139% 53g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	94% 53g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	21.4% 192μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	364% 4.73mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.8mg	17.6% 0.23mg	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	89.3% 357μg	24.3% 97μg	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	276% 248mg	0% 0mg	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	119% 17.8mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2248% 2698μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Parsley Spices	Blanched Almonds	Recommended Dietary Allowance
Calcium	226% 2262mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	226% 2.04mg	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	547% 43.7mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	189% 794mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	846% 19.5mg	158% 3.64mg	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	124% 865mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	157% 5324mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	59.8% 897mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	98% 10.8mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Parsley Spices vs Blanched Almonds:

• Dried Parsley Spices have more Vitamin A, 3.4 times more Vitamin B2, 2.8 times more Vitamin B3, 3.4 times more Vitamin B5, 7.8 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Vitamin E than Dried Parsley Spices.
• Both Dried Parsley Spices and Blanched Almonds have similar amounts of Vitamin B1 per 7 oz.
• Both Dried Parsley Spices as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dried Parsley Spices vs Blanched Almonds:

• Dried Parsley Spices have 4.8 times more Calcium, 6.7 times more Iron, 1.5 times more Magnesium, 5.3 times more Manganese, 4.1 times more Potassium, 4.4 times more Selenium, 23.8 times more Sodium and 1.8 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Copper than Dried Parsley Spices.
• Both Dried Parsley Spices and Blanched Almonds have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Parsley Spices have 469 times more Omega 3, 2.7 times more Carbohydrate, 1.6 times more Sugars, 2.7 times more Fiber and 1.2 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 2 times more Energy, 9.6 times more Fat, 2.9 times more Saturated Fat and 9.9 times more Omega 6 than Dried Parsley Spices.
• Both Dried Parsley Spices as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.