Comparing Nutrients in 100 grams Freeze Dried Parsley VS Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Freeze Dried Parsley	37%	14%	49%
Summer Squash	24%	8%	68%

Macro Nutrients

	Freeze Dried Parsley	Summer Squash	Recommended Dietary Allowance
Energy	9.34% 271kcal	0.55% 16kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	NA	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	NA	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	NA	0.19% 0.033g	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	2.58% 3.35g	130g per day for Men 19-50 years
Sugars	NA	3.03% 2.2g	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	1.3% 0.95g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	% 0.03g	g per day for Men 19-50 years
Fiber	86% 32.7g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	56% 31.3g	2.16% 1.2g	56g per day for Men 19-50 years

Vitamins

	Freeze Dried Parsley	Summer Squash	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.7% 1.04mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	3.04% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.4% 2.52mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	16.8% 0.22mg	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	7.25% 29μg	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	19% 17mg	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	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Freeze Dried Parsley	Summer Squash	Recommended Dietary Allowance
Calcium	17.6% 176mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	5.67% 0.051mg	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	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	7.6% 0.18mg	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	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	185% 6300mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	26% 391mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	0.054% 2g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Freeze Dried Parsley VS Summer Squash per 100 g

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

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

• 100 grams of Freeze Dried Parsley have 21.7 times more Vitamin B1, 15.9 times more Vitamin B2, 21.4 times more Vitamin B3, 16.3 times more Vitamin B5, 6.3 times more Vitamin B6, 6.7 times more Vitamin B9 and 8.8 times more Vitamin C than Summer Squash.
• Both Freeze-dried Parsley as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Freeze Dried Parsley vs Summer Squash:

• 100 grams of Freeze Dried Parsley have 11.7 times more Calcium, 9 times more Copper, 154 times more Iron, 21.9 times more Magnesium, 7.6 times more Manganese, 14.4 times more Phosphorus, 24 times more Potassium, 161.5 times more Selenium, 195.5 times more Sodium and 21.1 times more Zinc than Summer Squash.
• While 100 g of Raw All Varieties Summer Squash contain 47.3 times more Water than Freeze-dried Parsley.
• 100 grams of Summer Squash lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Freeze Dried Parsley have 16.9 times more Energy, 28.9 times more Fat, 12.7 times more Carbohydrate, 29.7 times more Fiber and 25.9 times more Protein than Summer Squash.
• 100 grams of Summer Squash provide inadequate amounts of Energy