Comparing Nutrients in 100 grams Sunflower Seeds VS Freeze Dried Parsley

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Freeze Dried Parsley	37%	14%	49%

Macro Nutrients

	Sunflower Seeds	Freeze Dried Parsley	Recommended Dietary Allowance
Energy	20% 584kcal	9.34% 271kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	NA	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	136% 23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	32.6% 42.4g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	86% 32.7g	38g per day for Men 19-50 years
Protein	37% 20.8g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Freeze Dried Parsley	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	86.7% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	50.4% 2.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	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	56.8% 227μg	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	1.56% 1.4mg	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	234% 35mg	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

	Sunflower Seeds	Freeze Dried Parsley	Recommended Dietary Allowance
Calcium	7.8% 78mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	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	65.6% 5.25mg	674% 54mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	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	94% 660mg	78.3% 548mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	185% 6300mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	26% 391mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.054% 2g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.4 times more Vitamin B1 than Freeze-dried Parsley.
• While Freeze-dried Parsley contains 6.4 times more Vitamin B2, 2.2 times more Vitamin B5 and 106.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Freeze-dried Parsley have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Freeze-dried Parsley have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Dried Sunflower Seed Kernels have 3.9 times more Copper, 1.5 times more Manganese, 1.2 times more Phosphorus and 1.6 times more Selenium than Freeze-dried Parsley.
• While Freeze-dried Parsley contains 2.3 times more Calcium, 10.3 times more Iron, 9.8 times more Potassium and 43.4 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Freeze-dried Parsley have similar amounts of Magnesium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 2.2 times more Energy and 9.9 times more Fat than Freeze-dried Parsley.
• While Freeze-dried Parsley contains 2.1 times more Carbohydrate, 3.8 times more Fiber and 1.5 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Freeze-dried Parsley have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.