Comparing Nutrients in 1 pound Parsley VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Parsley	27%	16%	57%
Broccoli	27%	8%	65%

Macro Nutrients

	Parsley	Broccoli	Recommended Dietary Allowance
Energy	5.63% 163kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.87% 0.6g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.7g	23% 30g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	39.4% 15g	31% 11.8g	38g per day for Men 19-50 years
Protein	24% 13.5g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Parsley	Broccoli	Recommended Dietary Allowance
Vitamin A	212% 1910μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.96mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	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	172% 689μg	71.4% 286μg	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	670% 603mg	450% 405mg	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	22.7% 3.4mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6199% 7439μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsley	Broccoli	Recommended Dietary Allowance
Calcium	62.6% 626mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	24.7% 0.22mg	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	352% 28mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	41.4% 0.95mg	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	37.6% 263mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	74% 2513mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	10.8% 398g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Parsley vs Broccoli:

• Fresh Parsley has 13.6 times more Vitamin A, 1.2 times more Vitamin B1, 2.1 times more Vitamin B3, 2.4 times more Vitamin B9, 1.5 times more Vitamin C and 16.1 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Vitamin B5 and 1.9 times more Vitamin B6 than Fresh Parsley.
• Both Fresh Parsley and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin E per 1 lb.
• Both Fresh Parsley as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Parsley vs Broccoli:

• Fresh Parsley has 2.9 times more Calcium, 3 times more Copper, 8.5 times more Iron, 2.4 times more Magnesium, 1.8 times more Potassium, 1.7 times more Sodium and 2.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Manganese and 25 times more Selenium than Fresh Parsley.
• Both Fresh Parsley and Raw Broccoli have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Fresh Parsley has 1.3 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 7.9 times more Omega 3 and 2 times more Sugars than Fresh Parsley.
• Both Fresh Parsley and Raw Broccoli have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Fresh Parsley as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.