Comparing Nutrients in 300 calories Tomatoes VS Dried Parsley Spices

Weight per 300 calories

• Tomatoes: 1667g
• Dried Parsley Spices: 103g

Dried Parsley Spices have 16.2 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is high in comparison to other foods. Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Tomatoes	Dried Parsley Spices	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	4.42% 1.4g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	120% 1.93g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	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	50% 65g	40% 52g	130g per day for Men 19-50 years
Sugars	60.5% 44g	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	31.5% 23g	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	% 21g	% 2.84g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.2g	g per day for Men 19-50 years
Fiber	52.6% 20g	72% 27.4g	38g per day for Men 19-50 years
Protein	26% 14.7g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	16.8% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	188% 2.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	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	254% 228mg	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	60% 9mg	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	1164% 1397μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	16.7% 167mg	117% 1171mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	89% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	283% 22.6mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	98% 411mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	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	57% 400mg	64% 448mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	81% 2757mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	31% 464mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	0.16% 6.05g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 7 times more Vitamin A, 3.1 times more Vitamin B1, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.8 times more Vitamin C than Dried Parsley Spices.
• While Dried Parsley Spices contain 7.7 times more Vitamin B2 and 10.6 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Dried Parsley Spices have similar amounts of Vitamin B3 and Vitamin E per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Ripe Red Tomatoes have 1.2 times more Copper, 1.4 times more Potassium and 260.3 times more Water than Dried Parsley Spices.
• While Dried Parsley Spices contain 7 times more Calcium, 5 times more Iron, 2.2 times more Magnesium, 5.3 times more Manganese, more Selenium, 5.6 times more Sodium and 2 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Dried Parsley Spices have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 1.2 times more Carbohydrate, 5.9 times more Sugars and 52.9 times more Fructose than Dried Parsley Spices.
• While Dried Parsley Spices contain 1.7 times more Fat, 3 times more Saturated Fat, 38.5 times more Omega 3, 1.4 times more Fiber and 1.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Dried Parsley Spices have similar amounts of Energy and Omega 6 per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Dried Parsley Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.