Comparing Nutrients in 1 kilogram Oranges VS Dried Parsley Spices

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Oranges	Dried Parsley Spices	Recommended Dietary Allowance
Energy	16.2% 470kcal	101% 2920kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	56.5% 54.8g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	43% 13.8g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	1173% 18.8g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	73.4% 12.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	390% 506g	130g per day for Men 19-50 years
Sugars	129% 94g	100% 72.7g	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	5.8% 4.2g	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	% 27.6g	g per day for Men 19-50 years
Sucrose	NA	% 41g	g per day for Men 19-50 years
Fiber	63% 24g	703% 267g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	476% 266g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	108% 970μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	1833% 24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	621% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	212% 10.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	692% 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	75% 300μg	450% 1800μg	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	591% 532mg	1389% 1250mg	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	12% 1.8mg	597% 89.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11329% 13595μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	40% 400mg	1140% 11400mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	867% 7.8mg	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	12.5% 1mg	2755% 220mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	952% 4000mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	4265% 98mg	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	20% 140mg	623% 4360mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	789% 26830mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	256% 141μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	301% 4520mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	495% 54.4mg	11mg per day for Men 19-50 years
Water	23.4% 868g	1.6% 59g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Dried Parsley Spices:

• Dried Parsley Spices contain 8.8 times more Vitamin A, 2.3 times more Vitamin B1, 59.6 times more Vitamin B2, 35.3 times more Vitamin B3, 4.2 times more Vitamin B5, 15 times more Vitamin B6, 6 times more Vitamin B9, 2.3 times more Vitamin C, 49.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Dried Parsley Spices:

• Raw Oranges have 14.7 times more Water than Dried Parsley Spices.
• While Dried Parsley Spices contain 28.5 times more Calcium, 17.3 times more Copper, 220.4 times more Iron, 40 times more Magnesium, 392.4 times more Manganese, 31.1 times more Phosphorus, 14.8 times more Potassium, 28.2 times more Selenium, more Sodium and 77.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.3 times more Sugars than Dried Parsley Spices.
• While Dried Parsley Spices contain 6.2 times more Energy, 45.7 times more Fat, 91.9 times more Saturated Fat, 268 times more Omega 3, 69.3 times more Omega 6, 4.3 times more Carbohydrate, 11.1 times more Fiber and 28.3 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Dried Parsley Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.