Comparing Nutrients in 500 calories Parsley VS Boiled Broccoli

Weight per 500 calories

• Parsley: 1389g
• Boiled Broccoli: 1429g

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

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

Macros Ratio

	Protein	Fat	Carbs
Parsley	27%	16%	57%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Parsley	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	5.73% 1.83g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.6% 88g	79% 103g	130g per day for Men 19-50 years
Sugars	16.3% 12g	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	121% 46g	124% 47g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Parsley	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	650% 5847μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.2mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.56mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	220% 2.86mg	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	528% 2111μg	386% 1543μg	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	2052% 1847mg	1030% 927mg	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	69.4% 10.4mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18981% 22778μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsley	Boiled Broccoli	Recommended Dietary Allowance
Calcium	192% 1917mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	230% 2.07mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	1076% 86mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	165% 694mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	120% 2.77mg	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	115% 806mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	226% 7694mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	52% 778mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	33% 1218g	34.5% 1275g	3700g per day for Men 19-50 years

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

• Fresh Parsley has 5.3 times more Vitamin A, 1.3 times more Vitamin B1, 2.3 times more Vitamin B3, 1.4 times more Vitamin B9, 2 times more Vitamin C and 11.3 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Vitamin B2, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 2 times more Vitamin E than Fresh Parsley.
• Both Fresh Parsley as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Parsley vs Boiled Broccoli:

• Fresh Parsley has 3.4 times more Calcium, 2.4 times more Copper, 9 times more Iron, 2.3 times more Magnesium, 1.8 times more Potassium, 1.3 times more Sodium and 2.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 16.5 times more Selenium than Fresh Parsley.
• Both Fresh Parsley and Boiled and Drained Broccoli have similar amounts of Manganese, Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Fresh Parsley has 1.9 times more Fat, 1.6 times more Saturated Fat, 2.2 times more Omega 6 and 1.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 15.3 times more Omega 3 and 1.7 times more Sugars than Fresh Parsley.
• Both Fresh Parsley and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Fresh Parsley as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.