Comparing Nutrients in 500 calories Oranges with Peel VS Freeze Dried Parsley

Weight per 500 calories

• Oranges with Peel: 794g
• Freeze Dried Parsley: 185g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	NA	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	60% 78g	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	94% 35.7g	159% 60.3g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	103% 57.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Freeze Dried Parsley	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	321% 4.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	120% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	93% 4.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	195% 2.54mg	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	59.5% 238μg	89.5% 358μg	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	626% 563mg	305% 275mg	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	55.6% 556mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	94% 0.85mg	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	79.4% 6.35mg	1243% 99mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	163% 686mg	420mg per day for Men 19-50 years
Manganese	NA	107% 2.47mg	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	25% 175mg	144% 1011mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	342% 11624mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	108% 59.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	48% 721mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	102% 11.3mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.1% 3.7g	3700g per day for Men 19-50 years

Oranges With Peel VS Freeze Dried Parsley Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Freeze Dried Parsley?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Freeze Dried Parsley:

• 500 calories of Oranges with Peel have 2 times more Vitamin C than Freeze Dried Parsley.
• While 500 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 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Freeze Dried Parsley:

• 500 calories of Oranges with Peel have 1.7 times more Calcium and 177 times more Water than Freeze Dried Parsley.
• While 500 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 .
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.6 times more Carbohydrate than Freeze Dried Parsley.
• While 500 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 500 calories.