Comparing Nutrients in 500 calories Parsley VS Broccoli

Weight per 500 calories

• Parsley: 1389g
• Broccoli: 1471g

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Fresh Parsley has 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.
• While Raw Broccoli contains 1.3 times more Vitamin B2, 1.5 times more Vitamin B5 and 2.1 times more Vitamin B6 than Fresh Parsley.
• Both Fresh Parsley and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin E per 500 kcal.
• Both Fresh Parsley as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Parsley vs Broccoli:

• Fresh Parsley has 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.
• While Raw Broccoli contains 1.4 times more Manganese and 26.5 times more Selenium than Fresh Parsley.
• Both Fresh Parsley and Raw Broccoli have similar amounts of Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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