Comparing Nutrients in 300 calories Dried Parsley Spices VS Black Pepper

Weight per 300 calories

• Dried Parsley Spices: 103g
• Black Pepper: 120g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Dried Parsley Spices or Black Pepper?

Macros Ratio

	Protein	Fat	Carbs
Dried Parsley Spices	30%	14%	56%
Black Pepper	13%	9%	78%

Macro Nutrients

	Dried Parsley Spices	Black Pepper	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.63g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	4.42% 1.4g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	120% 1.93g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	7.54% 1.3g	4.88% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	58.8% 76.4g	130g per day for Men 19-50 years
Sugars	10.3% 7.47g	1.06% 0.76g	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	0.6% 0.43g	0.38% 0.27g	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	% 2.84g	% 0.29g	g per day for Men 19-50 years
Sucrose	% 4.2g	% 0.024g	g per day for Men 19-50 years
Fiber	72% 27.4g	79.6% 30.2g	38g per day for Men 19-50 years
Protein	49% 27.4g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	Black Pepper	Recommended Dietary Allowance
Vitamin A	11% 100μg	3.6% 32.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.8% 0.2mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.45mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	8.54% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	26.8% 0.35mg	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	46.2% 185μg	5.08% 20.3μg	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	143% 128mg	0% 0mg	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	61.4% 9.2mg	8.3% 1.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1164% 1397μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Parsley Spices	Black Pepper	Recommended Dietary Allowance
Calcium	117% 1171mg	53% 529mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	177% 1.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.02% 41μg	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	283% 22.6mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	98% 411mg	48.7% 204mg	420mg per day for Men 19-50 years
Manganese	438% 10mg	663% 15.2mg	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	64% 448mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	81% 2757mg	46.7% 1588mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	10.6% 5.86μg	55μg per day for Men 19-50 years
Sodium	31% 464mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	13% 1.42mg	11mg per day for Men 19-50 years
Water	0.16% 6.05g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried Parsley Spices vs Black Pepper:

• Dried Parsley Spices have 3.1 times more Vitamin A, 1.6 times more Vitamin B1, 11.4 times more Vitamin B2, 7.5 times more Vitamin B3, 2.7 times more Vitamin B6, 9.1 times more Vitamin B9, more Vitamin C, 7.4 times more Vitamin E and 7.1 times more Vitamin K than Black Pepper Spices.
• While Black Pepper Spices contain 1.5 times more Vitamin B5 than Dried Parsley Spices.
• Both Dried Parsley Spices as well as Black Pepper Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Parsley Spices vs Black Pepper:

• Dried Parsley Spices have 2.2 times more Calcium, 2 times more Iron, 2 times more Magnesium, 2.4 times more Phosphorus, 1.7 times more Potassium, 2.5 times more Selenium, 19.4 times more Sodium and 3.9 times more Zinc than Black Pepper Spices.
• While Black Pepper Spices contain 2 times more Copper and 1.5 times more Manganese than Dried Parsley Spices.

Comparison of macro-nutrients per 300 calories:

• Dried Parsley Spices have 1.4 times more Fat, 10.6 times more Omega 3, 1.5 times more Omega 6, 9.8 times more Sugars and 2.2 times more Protein than Black Pepper Spices.
• While Black Pepper Spices contain 1.5 times more Carbohydrate than Dried Parsley Spices.
• Both Dried Parsley Spices and Black Pepper Spices have similar amounts of Energy, Saturated Fat and Fiber per 300 kcal.
• Both Dried Parsley Spices as well as Black Pepper Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.