Comparing Nutrients in 500 calories Parsley VS Carrots

Weight per 500 calories

• Parsley: 1389g
• Carrots: 1220g

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

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

Macros Ratio

	Protein	Fat	Carbs
Parsley	27%	16%	57%
Carrots	8%	5%	87%

Macro Nutrients

	Parsley	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	5.73% 1.83g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	7.17% 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	90% 117g	130g per day for Men 19-50 years
Sugars	16.3% 12g	79.7% 58g	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	9.25% 6.7g	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	% 43.8g	g per day for Men 19-50 years
Fiber	121% 46g	90% 34g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Parsley	Carrots	Recommended Dietary Allowance
Vitamin A	650% 5847μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.2mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.56mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	528% 2111μg	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18981% 22778μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsley	Carrots	Recommended Dietary Allowance
Calcium	192% 1917mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	230% 2.07mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	165% 694mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	76% 1.74mg	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% 427mg	700mg per day for Men 19-50 years
Potassium	226% 7694mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	52% 778mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	33% 1218g	29% 1077g	3700g per day for Men 19-50 years

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

• Fresh Parsley has 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 9.1 times more Vitamin B9, 25.7 times more Vitamin C, 1.3 times more Vitamin E and 141.5 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 1.7 times more Vitamin A and 1.3 times more Vitamin B6 than Fresh Parsley.
• Both Fresh Parsley as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Parsley vs Carrots:

• Fresh Parsley has 4.8 times more Calcium, 3.8 times more Copper, 23.5 times more Iron, 4.7 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium and 5.1 times more Zinc than Raw Carrots.
• Both Fresh Parsley and Raw Carrots have similar amounts of Sodium and Water per 500 kcal.
• Both Fresh Parsley as well as Raw Carrots have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Fresh Parsley has 3.7 times more Fat, 4.7 times more Saturated Fat, 4.6 times more Omega 3, 1.3 times more Omega 6, 1.3 times more Fiber and 3.6 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.3 times more Carbohydrate and 4.9 times more Sugars than Fresh Parsley.
• Both Fresh Parsley and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Fresh Parsley as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.