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

Macros Ratio

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

Macro Nutrients

	Dried Parsley Spices	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	20% 579kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	8.55% 2.73g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	233% 3.72g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.48g	10% 1.72g	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	54.7% 71g	130g per day for Men 19-50 years
Sugars	20% 14.4g	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	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	27% 10.3g	38g per day for Men 19-50 years
Protein	94% 53g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	21.4% 192μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	364% 4.73mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.8mg	115% 1.5mg	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	110% 441μg	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	2.87% 2.58mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2248% 2698μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Parsley Spices	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	226% 2262mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	378% 3.4mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	189% 794mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	846% 19.5mg	170% 3.9mg	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	195% 1367mg	700mg per day for Men 19-50 years
Potassium	157% 5324mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	59.8% 897mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	98% 10.8mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.4% 15g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Dried Parsley Spices vs Sunflower Seed Flour:

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

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

• 7 ounces of Dried Parsley Spices have 10 times more Calcium, 3.3 times more Iron, 5 times more Manganese, 40 times more Potassium and 150.7 times more Sodium than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 2.2 times more Copper, 1.6 times more Phosphorus and 4.1 times more Selenium than Dried Parsley Spices.
• Both Dried Parsley Spices and Sunflower Seed Flour 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 Dried Parsley Spices have 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 Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 1.8 times more Protein than Dried Parsley Spices.
• Both Dried Parsley Spices and Sunflower Seed Flour offer comparable quantities of Energy per seven ounces.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3