Comparing Nutrients in 100 grams Freeze Dried Parsley VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Freeze Dried Parsley	37%	14%	49%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Freeze Dried Parsley	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	9.34% 271kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	NA	22% 7.07g	32g per day for Men 19-50 years
Omega 3	NA	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	NA	201% 34.2g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.1g	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% 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	NA	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	86% 32.7g	28% 10.6g	38g per day for Men 19-50 years
Protein	56% 31.3g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Freeze Dried Parsley	Oil Roasted Sunflower Seeds	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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.4% 2.52mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	61% 0.79mg	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	48.5% 194μg	58.5% 234μg	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	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Freeze Dried Parsley	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.6% 176mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	200% 1.8mg	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	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	90% 2.08mg	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	78.3% 548mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	185% 6300mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	26% 391mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Freeze-dried Parsley has 3.3 times more Vitamin B1, 8.1 times more Vitamin B2, 2.5 times more Vitamin B3, 1.7 times more Vitamin B6 and 135.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Vitamin B5 than Freeze-dried Parsley.
• Both Freeze-dried Parsley and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B9 per 100 g.
• Both Freeze-dried Parsley as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Freeze-dried Parsley has 2 times more Calcium, 12.6 times more Iron, 2.9 times more Magnesium, 13 times more Potassium and 130.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.9 times more Copper, 1.6 times more Manganese, 2.1 times more Phosphorus and 2.4 times more Selenium than Freeze-dried Parsley.
• Both Freeze-dried Parsley and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Freeze-dried Parsley has 1.9 times more Carbohydrate, 3.1 times more Fiber and 1.6 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Energy and 9.9 times more Fat than Freeze-dried Parsley.
• Both Freeze-dried Parsley as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.