Comparing Nutrients in 500 calories Parsley VS Tomatoes in Juice with Salt

Weight per 500 calories

• Parsley: 1389g
• Tomatoes in Juice with Salt: 3125g

Parsley has 2.3 times more energy per 100g than Tomatoes in Juice with Salt. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Parsley or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Parsley	27%	16%	57%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Parsley	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	5.73% 1.83g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	18% 3.03g	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	83.4% 108g	130g per day for Men 19-50 years
Sugars	16.3% 12g	110% 79.7g	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	56.5% 41g	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	% 38.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	121% 46g	156% 59.4g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Parsley	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	650% 5847μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.2mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.56mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	267% 3.47mg	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	62.5% 250μg	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	438% 394mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18981% 22778μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsley	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	192% 1917mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	230% 2.07mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	165% 694mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	92% 2.13mg	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	76% 531mg	700mg per day for Men 19-50 years
Potassium	226% 7694mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	52% 778mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	33% 1218g	80% 2961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Parsley vs Tomatoes in Juice with Salt:

• Fresh Parsley has 9.4 times more Vitamin A, 1.5 times more Vitamin B5, 8.4 times more Vitamin B9, 4.7 times more Vitamin C and 280.3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 15 times more Vitamin B1, 1.3 times more Vitamin B2, 2.8 times more Vitamin B6 and 1.8 times more Vitamin E than Fresh Parsley.
• Both Fresh Parsley and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B3 per 500 kcal.
• Both Fresh Parsley as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Parsley vs Tomatoes in Juice with Salt:

• Fresh Parsley has 1.9 times more Calcium, 1.3 times more Copper, 4.8 times more Iron, 2.2 times more Magnesium, 1.5 times more Phosphorus, 1.3 times more Potassium and 4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 15.8 times more Selenium, 4.6 times more Sodium and 2.4 times more Water than Fresh Parsley.
• Both Fresh Parsley and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Fresh Parsley has 1.4 times more Fat, 1.7 times more Saturated Fat and 1.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.9 times more Omega 6, 6.8 times more Sugars and 1.3 times more Fiber than Fresh Parsley.
• Both Fresh Parsley and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Fresh Parsley as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.