Comparing Nutrients in 7 ounces Dried Parsley Spices VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Dried Parsley Spices	30%	14%	56%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Dried Parsley Spices	Roasted Cashews	Recommended Dietary Allowance
Energy	20% 579kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	8.55% 2.73g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	233% 3.72g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.48g	89.4% 15.2g	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	50% 65g	130g per day for Men 19-50 years
Sugars	20% 14.4g	13.7% 9.94g	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	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	% 5.48g	NA	g per day for Men 19-50 years
Sucrose	% 8.1g	NA	g per day for Men 19-50 years
Fiber	139% 53g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	94% 53g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	Roasted Cashews	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	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	364% 4.73mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.8mg	39% 0.51mg	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	34.2% 137μg	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	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2248% 2698μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Parsley Spices	Roasted Cashews	Recommended Dietary Allowance
Calcium	226% 2262mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	490% 4.4mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	189% 794mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	846% 19.5mg	71.3% 1.64mg	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	139% 972mg	700mg per day for Men 19-50 years
Potassium	157% 5324mg	33% 1121mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	59.8% 897mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	98% 10.8mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Parsley Spices VS Roasted Cashews per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Parsley Spices vs Roasted Cashews:

• 7 ounces of Dried Parsley Spices have more Vitamin A, 11.9 times more Vitamin B2, 7.1 times more Vitamin B3, 3.5 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C, 9.7 times more Vitamin E and 39.2 times more Vitamin K than Roasted Cashews.
• Both Dried Parsley Spices and Roasted Cashews provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Roasted Cashews have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Parsley Spices as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Parsley Spices vs Roasted Cashews:

• 7 ounces of Dried Parsley Spices have 25.3 times more Calcium, 3.7 times more Iron, 1.5 times more Magnesium, 11.9 times more Manganese, 4.7 times more Potassium, 1.2 times more Selenium and 28.3 times more Sodium than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 2.8 times more Copper than Dried Parsley Spices.
• Both Dried Parsley Spices and Roasted Cashews contain similar levels of Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Parsley Spices have 11.7 times more Omega 3, 1.5 times more Carbohydrate, 1.5 times more Sugars, 8.9 times more Fiber and 1.7 times more Protein than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 2 times more Energy, 8.5 times more Fat, 6.6 times more Saturated Fat and 6.1 times more Omega 6 than Dried Parsley Spices.