Comparing Nutrients in 300 calories Dried Parsley Spices VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Dried Parsley Spices: 103g
• Cooked Ripe Red Tomatoes: 1667g

Dried Parsley Spices have 16.2 times more energy per 100g than Cooked Ripe Red Tomatoes. It has high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Dried Parsley Spices or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Dried Parsley Spices	30%	14%	56%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Dried Parsley Spices	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.63g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	4.42% 1.4g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	120% 1.93g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	7.54% 1.3g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	51.4% 67g	130g per day for Men 19-50 years
Sugars	10.3% 7.47g	57.2% 41.5g	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	30% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	% 4.2g	% 0g	g per day for Men 19-50 years
Fiber	72% 27.4g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	49% 27.4g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	11% 100μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.8% 0.2mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.45mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	101% 1.3mg	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	54% 217μg	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	422% 380mg	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	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1164% 1397μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Parsley Spices	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	117% 1171mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	139% 1.25mg	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	283% 22.6mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	98% 411mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	438% 10mg	76% 1.75mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	81% 2757mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	31% 464mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	0.16% 6.05g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried Parsley Spices vs Cooked Ripe Red Tomatoes:

• Dried Parsley Spices have 6.7 times more Vitamin B2 and 29.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4 times more Vitamin A, 3 times more Vitamin B1, 2 times more Vitamin B5, 1.4 times more Vitamin B6 and 3 times more Vitamin C than Dried Parsley Spices.
• Both Dried Parsley Spices and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3, Vitamin B9 and Vitamin E per 300 kcal.
• Both Dried Parsley Spices as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Parsley Spices vs Cooked Ripe Red Tomatoes:

• Dried Parsley Spices have 6.4 times more Calcium, 2 times more Iron, 2.7 times more Magnesium, 5.8 times more Manganese, 1.7 times more Selenium, 2.5 times more Sodium and 2.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Copper, 1.3 times more Potassium and 259.8 times more Water than Dried Parsley Spices.
• Both Dried Parsley Spices and Cooked Ripe Red Tomatoes have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Parsley Spices have 3.1 times more Fat, 5.7 times more Saturated Fat, 57.8 times more Omega 3, 1.8 times more Omega 6, 2.4 times more Fiber and 1.7 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Carbohydrate, 5.6 times more Sugars and 50.6 times more Fructose than Dried Parsley Spices.
• Both Dried Parsley Spices and Cooked Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Dried Parsley Spices as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.