Comparing Nutrients in 100 grams Blanched Almonds VS Dried Parsley Spices

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Blanched Almonds	Dried Parsley Spices	Recommended Dietary Allowance
Energy	20.3% 590kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	5.65% 5.5g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	117% 1.88g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	7.34% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	39% 50.6g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	10% 7.27g	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	0% 0g	0.58% 0.42g	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	% 0.03g	% 2.76g	g per day for Men 19-50 years
Sucrose	% 4.46g	% 4.1g	g per day for Men 19-50 years
Fiber	26% 9.9g	70.3% 26.7g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	47.6% 26.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.8% 97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	62% 9.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	69.2% 0.9mg	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	12.3% 49μg	45% 180μg	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	0% 0mg	139% 125mg	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	158% 23.8mg	59.7% 8.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1133% 1360μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	23.6% 236mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	86.7% 0.78mg	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	41% 3.28mg	276% 22mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	427% 9.8mg	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	68.7% 481mg	62.3% 436mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	79% 2683mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	30% 452mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	49.5% 5.44mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.16% 5.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Dried Parsley Spices:

• Blanched Almonds have 2.7 times more Vitamin E than Dried Parsley Spices.
• While Dried Parsley Spices contain more Vitamin A, 3.4 times more Vitamin B2, 2.8 times more Vitamin B3, 3.4 times more Vitamin B5, 7.8 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Dried Parsley Spices have similar amounts of Vitamin B1 per 100 g.
• Both Blanched Almonds as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Dried Parsley Spices:

• Blanched Almonds have 1.3 times more Copper than Dried Parsley Spices.
• While Dried Parsley Spices contain 4.8 times more Calcium, 6.7 times more Iron, 1.5 times more Magnesium, 5.3 times more Manganese, 4.1 times more Potassium, 4.4 times more Selenium, 23.8 times more Sodium and 1.8 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Dried Parsley Spices have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 2 times more Energy, 9.6 times more Fat, 2.9 times more Saturated Fat and 9.9 times more Omega 6 than Dried Parsley Spices.
• While Dried Parsley Spices contain 469 times more Omega 3, 2.7 times more Carbohydrate, 1.6 times more Sugars and 2.7 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Dried Parsley Spices have similar amounts of Protein per 100 g.
• Both Blanched Almonds as well as Dried Parsley Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.