Comparing Nutrients in 500 calories Parsley VS Boiled Carrots

Weight per 500 calories

• Parsley: 1389g
• Boiled Carrots: 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 Carrots?

Macros Ratio

	Protein	Fat	Carbs
Parsley	27%	16%	57%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Parsley	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	5.73% 1.83g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	7.3% 1.24g	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	90% 117g	130g per day for Men 19-50 years
Sugars	16.3% 12g	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	121% 46g	113% 43g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Parsley	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	650% 5847μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.2mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.56mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	168% 2.2mg	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	50% 200μg	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	57% 51.4mg	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	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18981% 22778μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsley	Boiled Carrots	Recommended Dietary Allowance
Calcium	192% 1917mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	230% 2.07mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	165% 694mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	96% 2.2mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	226% 7694mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	52% 778mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	33% 1218g	35% 1288g	3700g per day for Men 19-50 years

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

• Fresh Parsley has 1.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B5, 10.6 times more Vitamin B9, 35.9 times more Vitamin C and 116.4 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.1 times more Vitamin A, 1.7 times more Vitamin B6 and 1.4 times more Vitamin E than Fresh Parsley.
• Both Fresh Parsley as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Parsley vs Boiled Carrots:

• Fresh Parsley has 4.5 times more Calcium, 8.5 times more Copper, 17.7 times more Iron, 4.9 times more Magnesium, 1.9 times more Phosphorus, 2.3 times more Potassium and 5.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 7.2 times more Selenium than Fresh Parsley.
• Both Fresh Parsley and Boiled and Drained Carrots have similar amounts of Manganese, Sodium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Fresh Parsley has 4.3 times more Fat, 4.3 times more Saturated Fat, 7.8 times more Omega 3, 1.3 times more Omega 6 and 3.8 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Carbohydrate and 4.2 times more Sugars than Fresh Parsley.
• Both Fresh Parsley and Boiled and Drained Carrots have similar amounts of Energy and Fiber per 500 kcal.
• Both Fresh Parsley as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.