Comparing Nutrients in 300 calories Valencia Oranges VS Dried Parsley Spices

Weight per 300 calories

• Valencia Oranges: 612g
• Dried Parsley Spices: 103g

Dried Parsley Spices have 6 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Valencia Oranges or Dried Parsley Spices?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Valencia Oranges	Dried Parsley Spices	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	4.42% 1.4g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	120% 1.93g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	7.54% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	10.3% 7.47g	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	0.6% 0.43g	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	% 2.84g	g per day for Men 19-50 years
Sucrose	NA	% 4.2g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	72% 27.4g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	16.8% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	188% 2.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	71% 0.92mg	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	59.7% 239μg	46.2% 185μg	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	330% 297mg	143% 128mg	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	NA	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1164% 1397μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	24.5% 245mg	117% 1171mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	89% 0.8mg	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	6.9% 0.55mg	283% 22.6mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	98% 411mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	438% 10mg	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	64% 448mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	81% 2757mg	3400mg per day for Men 19-50 years
Selenium	NA	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	31% 464mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	14.3% 529g	0.16% 6.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Valencia Oranges vs Dried Parsley Spices:

• Raw Valencia Oranges have 2.6 times more Vitamin B1, 1.4 times more Vitamin B5, 1.3 times more Vitamin B9 and 2.3 times more Vitamin C than Dried Parsley Spices.
• While Dried Parsley Spices contain 1.4 times more Vitamin A, 10 times more Vitamin B2, 6.1 times more Vitamin B3 and 2.4 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Valencia Oranges vs Dried Parsley Spices:

• Raw Valencia Oranges have 87.4 times more Water than Dried Parsley Spices.
• While Dried Parsley Spices contain 4.8 times more Calcium, 3.5 times more Copper, 41.1 times more Iron, 6.7 times more Magnesium, 71.6 times more Manganese, 4.3 times more Phosphorus, 2.5 times more Potassium, more Sodium and 15.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges have 1.4 times more Carbohydrate than Dried Parsley Spices.
• While Dried Parsley Spices contain 3.1 times more Fat, 6.6 times more Saturated Fat, 19.7 times more Omega 3, 4.8 times more Omega 6, 1.8 times more Fiber and 4.3 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dried Parsley Spices have similar amounts of Energy per 300 kcal.
• Both Raw Valencia Oranges as well as Dried Parsley Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.