Comparing Nutrients in 7 ounces Dried Parsley Spices VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Parsley Spices	30%	14%	56%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dried Parsley Spices	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20% 579kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	8.55% 2.73g	37% 12g	32g per day for Men 19-50 years
Omega 3	233% 3.72g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.48g	436% 74g	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	31.4% 41g	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	60% 23g	38g per day for Men 19-50 years
Protein	94% 53g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	Toasted 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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	364% 4.73mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.8mg	123% 1.6mg	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	118% 472μg	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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	226% 2262mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	189% 794mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	846% 19.5mg	182% 4.2mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	157% 5324mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Parsley Spices VS Toasted Sunflower Seeds per 7 oz

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

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

• 7 ounces of Dried Parsley Spices have more Vitamin A, 8.4 times more Vitamin B2, 2.4 times more Vitamin B3 and 89.3 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B1, 6.7 times more Vitamin B5 and 1.3 times more Vitamin B9 than Dried Parsley Spices.
• Both Dried Parsley Spices and Toasted Sunflower Seeds provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Parsley Spices as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dried Parsley Spices have 20 times more Calcium, 3.2 times more Iron, 3.1 times more Magnesium, 4.6 times more Manganese, 5.5 times more Potassium and 150.7 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Copper and 2.7 times more Phosphorus than Dried Parsley Spices.
• Both Dried Parsley Spices and Toasted Sunflower Seeds contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Parsley Spices have 23.7 times more Omega 3, 2.5 times more Carbohydrate, 2.3 times more Fiber and 1.5 times more Protein than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 10.4 times more Fat, 4.3 times more Saturated Fat and 30 times more Omega 6 than Dried Parsley Spices.