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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dried Parsley Spices	Recommended Dietary Allowance
Energy	20.4% 592kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	5.65% 5.5g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	117% 1.88g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	7.34% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	39% 50.6g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	10% 7.27g	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	0.58% 0.42g	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	% 0.74g	% 2.76g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 4.1g	g per day for Men 19-50 years
Fiber	28% 10.6g	70.3% 26.7g	38g per day for Men 19-50 years
Protein	36% 20g	47.6% 26.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.8% 97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	62% 9.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	69.2% 0.9mg	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	58.5% 234μg	45% 180μg	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	1.22% 1.1mg	139% 125mg	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	242% 36.3mg	59.7% 8.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	1133% 1360μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	8.7% 87mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	86.7% 0.78mg	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	53.5% 4.3mg	276% 22mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	427% 9.8mg	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	163% 1139mg	62.3% 436mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	79% 2683mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	30% 452mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	49.5% 5.44mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.16% 5.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Dried Parsley Spices per 100 g

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

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

• 100 grams of Oil Roasted Sunflower Seeds have 1.6 times more Vitamin B1, 6.5 times more Vitamin B5, 1.3 times more Vitamin B9 and 4.1 times more Vitamin E than Dried Parsley Spices.
• While 100 g of Dried Parsley Spices contain more Vitamin A, 8.5 times more Vitamin B2, 2.4 times more Vitamin B3, 113.6 times more Vitamin C and 438.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dried Parsley Spices provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Oil Roasted Sunflower Seeds have 2.3 times more Copper, 2.6 times more Phosphorus and 5.5 times more Selenium than Dried Parsley Spices.
• While 100 g of Dried Parsley Spices contain 13.1 times more Calcium, 5.1 times more Iron, 3.1 times more Magnesium, 4.7 times more Manganese, 5.6 times more Potassium and 150.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dried Parsley Spices contain similar levels of Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Sunflower Seeds have 2 times more Energy, 9.4 times more Fat, 5.1 times more Saturated Fat and 27.4 times more Omega 6 than Dried Parsley Spices.
• While 100 g of Dried Parsley Spices contain 23.2 times more Omega 3, 2.2 times more Carbohydrate, 2.3 times more Sugars, 2.5 times more Fiber and 1.3 times more Protein than Oil Roasted Sunflower Seed Kernels.