Comparing Nutrients in 100 grams Freeze Dried Parsley VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Freeze Dried Parsley	37%	14%	49%
Almonds	14%	72%	14%

Macro Nutrients

	Freeze Dried Parsley	Almonds	Recommended Dietary Allowance
Energy	9.34% 271kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	NA	12% 3.8g	32g per day for Men 19-50 years
Omega 3	NA	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.6% 42.4g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	6% 4.35g	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	NA	0.15% 0.11g	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	NA	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	86% 32.7g	33% 12.5g	38g per day for Men 19-50 years
Protein	56% 31.3g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Freeze Dried Parsley	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.7% 1.04mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.4% 2.52mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.5% 194μg	11% 44μg	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	166% 149mg	0% 0mg	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	NA	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Freeze Dried Parsley	Almonds	Recommended Dietary Allowance
Calcium	17.6% 176mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	115% 1.03mg	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	674% 54mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.3% 548mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	185% 6300mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	26% 391mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.12% 4.4g	3700g per day for Men 19-50 years

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

• Freeze-dried Parsley has 5.1 times more Vitamin B1, 2 times more Vitamin B2, 2.9 times more Vitamin B3, 5.4 times more Vitamin B5, 10 times more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Freeze-dried Parsley as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Freeze-dried Parsley has 14.5 times more Iron, 1.4 times more Magnesium, 8.6 times more Potassium, 7.9 times more Selenium, 391 times more Sodium and 2 times more Zinc than Almonds.
• While Almonds contain 1.5 times more Calcium, 2.2 times more Copper and 1.6 times more Manganese than Freeze-dried Parsley.
• Both Freeze-dried Parsley and Almonds have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Freeze-dried Parsley has 2 times more Carbohydrate, 2.6 times more Fiber and 1.5 times more Protein than Almonds.
• While Almonds contain 2.1 times more Energy and 9.6 times more Fat than Freeze-dried Parsley.
• Both Freeze-dried Parsley as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.