Comparing Nutrients in 1 pound Navel Oranges VS Parsley

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Parsley	27%	16%	57%

Macro Nutrients

	Navel Oranges	Parsley	Recommended Dietary Allowance
Energy	7.66% 222kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	1.87% 0.6g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	22% 28.7g	130g per day for Men 19-50 years
Sugars	53% 38.6g	5.3% 3.86g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	39.4% 15g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Parsley	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	212% 1910μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	37.2% 5.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	31.4% 0.41mg	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	38.6% 154μg	172% 689μg	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	298% 268mg	670% 603mg	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	4.54% 0.68mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6199% 7439μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Parsley	Recommended Dietary Allowance
Calcium	19.5% 195mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	75% 0.68mg	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	7.37% 0.59mg	352% 28mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	31.6% 0.73mg	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	15% 104mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	74% 2513mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	10.5% 390g	10.8% 398g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Navel Oranges vs Parsley:

• Fresh Parsley contains 35.1 times more Vitamin A, 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 3.1 times more Vitamin B3, 1.5 times more Vitamin B5, 4.5 times more Vitamin B9, 2.3 times more Vitamin C, 5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Fresh Parsley have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Navel Oranges as well as Fresh Parsley have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Navel Oranges vs Parsley:

• Fresh Parsley contains 3.2 times more Calcium, 3.8 times more Copper, 47.7 times more Iron, 4.5 times more Magnesium, 5.5 times more Manganese, 2.5 times more Phosphorus, 3.3 times more Potassium, 56 times more Sodium and 13.4 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Fresh Parsley have similar amounts of Water per 1 lb.
• Both Raw Navel Oranges as well as Fresh Parsley have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Navel Oranges have 1.4 times more Energy, 2 times more Carbohydrate and 10 times more Sugars than Fresh Parsley.
• While Fresh Parsley contains 1.5 times more Fiber and 3.3 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Fresh Parsley have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.