Comparing Nutrients in 300 calories Oranges with Peel VS Freeze Dried Parsley

Weight per 300 calories

• Oranges with Peel: 476g
• Freeze Dried Parsley: 111g

Freeze-dried Parsley has 4.3 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Freeze Dried Parsley?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Freeze Dried Parsley	37%	14%	49%

Macro Nutrients

	Oranges with Peel	Freeze Dried Parsley	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	5.93% 5.76g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	36% 47g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	56.4% 21.4g	95% 36g	38g per day for Men 19-50 years
Protein	11% 6.2g	62% 34.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Freeze Dried Parsley	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	55.8% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	117% 1.52mg	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	35.7% 143μg	53.7% 215μg	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	376% 338mg	183% 165mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Freeze Dried Parsley	Recommended Dietary Allowance
Calcium	33.3% 333mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	56.5% 0.51mg	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	47.6% 3.8mg	746% 59.7mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	98% 412mg	420mg per day for Men 19-50 years
Manganese	NA	64.4% 1.5mg	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% 105mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	205% 6974mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	65% 35.8μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	29% 433mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	61.5% 6.76mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.06% 2.2g	3700g per day for Men 19-50 years

Oranges With Peel VS Freeze Dried Parsley Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Freeze Dried Parsley?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Freeze Dried Parsley:

• 300 calories of Oranges with Peel have 2 times more Vitamin C than Freeze Dried Parsley.
• While 300 kcal of Freeze-dried Parsley contain 2.4 times more Vitamin B1, 10.5 times more Vitamin B2, 4.8 times more Vitamin B3, 1.8 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Freeze-dried Parsley have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Freeze Dried Parsley:

• 300 calories of Oranges with Peel have 1.7 times more Calcium and 177 times more Water than Freeze Dried Parsley.
• While 300 kcal of Freeze-dried Parsley contain 1.9 times more Copper, 15.7 times more Iron, 6.2 times more Magnesium, 5.8 times more Phosphorus, 7.5 times more Potassium, 10.7 times more Selenium, 45.4 times more Sodium and 12.9 times more Zinc than Raw Oranges with Peel .
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.6 times more Carbohydrate than Freeze Dried Parsley.
• While 300 kcal of Freeze-dried Parsley contain 1.7 times more Fiber and 5.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Freeze Dried Parsley offer comparable quantities of Energy per 300 calories.