Comparing Nutrients in 7 ounces Dried Parsley Spices VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Parsley Spices	30%	14%	56%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dried Parsley Spices	Sunflower Seeds	Recommended Dietary Allowance
Energy	20% 579kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	8.55% 2.73g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	233% 3.72g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.48g	269% 45.7g	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	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	20% 14.4g	7.17% 5.2g	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	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	% 4.96g	g per day for Men 19-50 years
Fiber	139% 53g	45% 17g	38g per day for Men 19-50 years
Protein	94% 53g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	21.4% 192μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	364% 4.73mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.8mg	205% 2.67mg	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	113% 450μg	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	3.1% 2.78mg	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	465% 69.8mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	226% 2262mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	397% 3.57mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	189% 794mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	846% 19.5mg	168% 3.87mg	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	187% 1310mg	700mg per day for Men 19-50 years
Potassium	157% 5324mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	59.8% 897mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	98% 10.8mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Dried Parsley Spices have 32.3 times more Vitamin A, 6.7 times more Vitamin B2, 89.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.6 times more Vitamin B1, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 3.9 times more Vitamin E than Dried Parsley Spices.
• Both Dried Parsley Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Dried Parsley Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Parsley Spices have 14.6 times more Calcium, 4.2 times more Iron, 1.2 times more Magnesium, 5 times more Manganese, 4.2 times more Potassium and 50.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Copper, 1.5 times more Phosphorus and 3.8 times more Selenium than Dried Parsley Spices.
• Both Dried Parsley Spices and Dried Sunflower Seed Kernels have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Parsley Spices have 31.3 times more Omega 3, 2.5 times more Carbohydrate, 2.8 times more Sugars, 3.1 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Energy, 9.4 times more Fat, 3.2 times more Saturated Fat and 18.5 times more Omega 6 than Dried Parsley Spices.
• Both Dried Parsley Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.