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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Dried Parsley Spices have 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.
• While Oil Roasted Sunflower Seed Kernels contain 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.
• Both Dried Parsley Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 per 100 g.
• Both Dried Parsley Spices 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 Dried Parsley Spices vs Oil Roasted Sunflower Seeds:

• Dried Parsley Spices have 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.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Copper, 2.6 times more Phosphorus and 5.5 times more Selenium than Dried Parsley Spices.
• Both Dried Parsley Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Parsley Spices have 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.
• While Oil Roasted Sunflower Seed Kernels contain 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.
• Both Dried Parsley Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.