Comparing Nutrients in 500 calories Parsley VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Parsley: 1389g
• Canned Carrots with Liquids and Salt: 2174g

Parsley has 1.6 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 500 calories - Parsley or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Parsley	27%	16%	57%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Parsley	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	5.73% 1.83g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	7.16% 1.2g	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	89.8% 117g	130g per day for Men 19-50 years
Sugars	16.3% 12g	73.8% 53.5g	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	121% 46g	103% 39g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Parsley	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	650% 5847μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.2mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.56mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	187% 2.43mg	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	43.5% 174μg	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	48.3% 43.5mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18981% 22778μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsley	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	192% 1917mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	230% 2.07mg	249% 2.24mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	165% 694mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	425% 9.8mg	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	62% 435mg	700mg per day for Men 19-50 years
Potassium	226% 7694mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	52% 778mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	33% 1218g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Parsley vs Canned Carrots with Liquids and Salt:

• Fresh Parsley has 2.9 times more Vitamin B1, 2.3 times more Vitamin B2, 2 times more Vitamin B3, 1.8 times more Vitamin B5, 12.1 times more Vitamin B9, 42.5 times more Vitamin C and 106.9 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.3 times more Vitamin A, 1.9 times more Vitamin B6 and 1.5 times more Vitamin E than Fresh Parsley.
• Both Fresh Parsley as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Parsley vs Canned Carrots with Liquids and Salt:

• Fresh Parsley has 2.8 times more Calcium, 7.6 times more Iron, 3.5 times more Magnesium, 1.9 times more Phosphorus, 2 times more Potassium and 2.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 4.4 times more Manganese, 6.3 times more Selenium, 6.7 times more Sodium and 1.7 times more Water than Fresh Parsley.
• Both Fresh Parsley and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Fresh Parsley has 3.6 times more Fat, 3.4 times more Saturated Fat, 1.3 times more Omega 6 and 3.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.6 times more Omega 3, 1.3 times more Carbohydrate and 4.5 times more Sugars than Fresh Parsley.
• Both Fresh Parsley and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Fiber per 500 kcal.
• Both Fresh Parsley as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.