Comparing Nutrients in 1 pound Parsley VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Parsley	27%	16%	57%
Tomatoes	17%	9%	74%

Macro Nutrients

	Parsley	Tomatoes	Recommended Dietary Allowance
Energy	5.63% 163kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.87% 0.6g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	2.13% 0.36g	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	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	39.4% 15g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	24% 13.5g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Parsley	Tomatoes	Recommended Dietary Allowance
Vitamin A	212% 1910μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.96mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	172% 689μg	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6199% 7439μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsley	Tomatoes	Recommended Dietary Allowance
Calcium	62.6% 626mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	22.5% 0.52mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	74% 2513mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	10.8% 398g	11.6% 429g	3700g per day for Men 19-50 years

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

• Fresh Parsley has 10 times more Vitamin A, 2.3 times more Vitamin B1, 5.2 times more Vitamin B2, 2.2 times more Vitamin B3, 4.5 times more Vitamin B5, 10.1 times more Vitamin B9, 9.7 times more Vitamin C, 1.4 times more Vitamin E and 207.6 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Fresh Parsley and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 1 lb.
• Both Fresh Parsley as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Parsley vs Tomatoes:

• Fresh Parsley has 13.8 times more Calcium, 2.5 times more Copper, 23 times more Iron, 4.5 times more Magnesium, 1.4 times more Manganese, 2.4 times more Phosphorus, 2.3 times more Potassium, 11.2 times more Sodium and 6.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Fresh Parsley and Raw Ripe Red Tomatoes have similar amounts of Water per 1 lb.
• Both Fresh Parsley as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Fresh Parsley has 2 times more Energy, 1.6 times more Carbohydrate, 2.8 times more Fiber and 3.4 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.1 times more Sugars than Fresh Parsley.
• Both Fresh Parsley as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.