Comparing Nutrients in 500 calories Broccoli VS Parsley

Weight per 500 calories

• Broccoli: 1471g
• Parsley: 1389g

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

Which food has more nutrients per 500 calories - Broccoli or Parsley?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Parsley	27%	16%	57%

Macro Nutrients

	Broccoli	Parsley	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	5.73% 1.83g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	67.6% 88g	130g per day for Men 19-50 years
Sugars	34.5% 25g	16.3% 12g	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	13.8% 10g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	101% 38.2g	121% 46g	38g per day for Men 19-50 years
Protein	74% 41.5g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Parsley	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	650% 5847μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	114% 18.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	111% 5.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	96% 1.25mg	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	232% 926μg	528% 2111μg	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	1458% 1312mg	2052% 1847mg	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	76.5% 11.5mg	69.4% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	18981% 22778μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Parsley	Recommended Dietary Allowance
Calcium	69% 691mg	192% 1917mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	230% 2.07mg	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	134% 10.7mg	1076% 86mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	165% 694mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	97% 2.22mg	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	139% 971mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	226% 7694mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	52% 778mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	135% 15mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	33% 1218g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Broccoli vs Parsley:

• Raw Broccoli has 1.3 times more Vitamin B2, 1.5 times more Vitamin B5 and 2.1 times more Vitamin B6 than Fresh Parsley.
• While Fresh Parsley contains 12.8 times more Vitamin A, 1.9 times more Vitamin B3, 2.3 times more Vitamin B9, 1.4 times more Vitamin C and 15.2 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Fresh Parsley have similar amounts of Vitamin B1 and Vitamin E per 500 kcal.
• Both Raw Broccoli as well as Fresh Parsley have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Parsley:

• Raw Broccoli has 1.4 times more Manganese, 1.2 times more Phosphorus and 26.5 times more Selenium than Fresh Parsley.
• While Fresh Parsley contains 2.8 times more Calcium, 2.9 times more Copper, 8 times more Iron, 2.2 times more Magnesium, 1.7 times more Potassium, 1.6 times more Sodium and 2.5 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Fresh Parsley have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has 8.3 times more Omega 3 and 2.1 times more Sugars than Fresh Parsley.
• While Fresh Parsley contains 2 times more Fat and 2.2 times more Omega 6 than Raw Broccoli.
• Both Raw Broccoli and Fresh Parsley have similar amounts of Energy, Saturated Fat, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Raw Broccoli as well as Fresh Parsley have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.