Comparing Nutrients in 7 ounces Dried Parsley Spices VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Parsley Spices	30%	14%	56%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Parsley Spices	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20% 579kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	233% 3.72g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.48g	399% 68g	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	35% 45.4g	130g per day for Men 19-50 years
Sugars	20% 14.4g	8.5% 6.17g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	% 8.1g	% 4.7g	g per day for Men 19-50 years
Fiber	139% 53g	55.4% 21g	38g per day for Men 19-50 years
Protein	94% 53g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	Oil Roasted Sunflower Seeds	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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	364% 4.73mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.8mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2248% 2698μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Parsley Spices	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	226% 2262mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	189% 794mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	846% 19.5mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	157% 5324mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Dried Parsley Spices have more Vitamin A, 8.5 times more Vitamin B2, 2.4 times more Vitamin B3, 113.6 times more Vitamin C and 438.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 6.5 times more Vitamin B5, 1.3 times more Vitamin B9 and 4.1 times more Vitamin E than Dried Parsley Spices.
• Both Dried Parsley Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 per 7 oz.
• Both Dried Parsley Spices as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Dried Parsley Spices have 13.1 times more Calcium, 5.1 times more Iron, 3.1 times more Magnesium, 4.7 times more Manganese, 5.6 times more Potassium and 150.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Copper, 2.6 times more Phosphorus and 5.5 times more Selenium than Dried Parsley Spices.
• Both Dried Parsley Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Parsley Spices have 23.2 times more Omega 3, 2.2 times more Carbohydrate, 2.3 times more Sugars, 2.5 times more Fiber and 1.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Energy, 9.4 times more Fat, 5.1 times more Saturated Fat and 27.4 times more Omega 6 than Dried Parsley Spices.
• Both Dried Parsley Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.