Comparing Nutrients in 100 grams Oil Roasted Almonds VS Freeze Dried Parsley

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Freeze Dried Parsley	37%	14%	49%

Macro Nutrients

	Oil Roasted Almonds	Freeze Dried Parsley	Recommended Dietary Allowance
Energy	21% 607kcal	9.34% 271kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	32.6% 42.4g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	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	0% 0g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.38g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	86% 32.7g	38g per day for Men 19-50 years
Protein	38% 21.2g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Freeze Dried Parsley	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	86.7% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	50.4% 2.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	106% 1.38mg	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	6.75% 27μg	48.5% 194μg	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	166% 149mg	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	173% 26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Freeze Dried Parsley	Recommended Dietary Allowance
Calcium	29% 291mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	51% 0.46mg	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	46% 3.68mg	674% 54mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	58% 1.34mg	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	66.6% 466mg	78.3% 548mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	185% 6300mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	26% 391mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Freeze Dried Parsley per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Almonds versus 100 g of Freeze Dried Parsley to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Freeze Dried Parsley:

• 100 g of Freeze-dried Parsley contain 11.3 times more Vitamin B1, 2.9 times more Vitamin B2, 2.8 times more Vitamin B3, 11 times more Vitamin B5, 11.7 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oil Roasted Almonds as well as Freeze-dried Parsley have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Freeze Dried Parsley:

• 100 grams of Oil Roasted Almonds have 1.7 times more Calcium, 2.1 times more Copper and 1.8 times more Manganese than Freeze Dried Parsley.
• While 100 g of Freeze-dried Parsley contain 14.6 times more Iron, 1.4 times more Magnesium, 9 times more Potassium, 7.9 times more Selenium, 391 times more Sodium and 2 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Freeze Dried Parsley contain similar levels of Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 2.2 times more Energy and 10.6 times more Fat than Freeze Dried Parsley.
• While 100 g of Freeze-dried Parsley contain 2.4 times more Carbohydrate, 3.1 times more Fiber and 1.5 times more Protein than Oil Roasted Almonds.