Comparing Nutrients in 500 calories Dried Parsley Spices VS Valencia Oranges

Weight per 500 calories

• Dried Parsley Spices: 171g
• Valencia Oranges: 1020g

Dried Parsley Spices have 6 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Dried Parsley Spices or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Dried Parsley Spices	30%	14%	56%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Dried Parsley Spices	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.67% 9.4g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	7.37% 2.36g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	201% 3.2g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.7% 86.7g	93% 121g	130g per day for Men 19-50 years
Sugars	17% 12.4g	NA	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	0.99% 0.72g	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	% 4.73g	NA	g per day for Men 19-50 years
Sucrose	% 7g	NA	g per day for Men 19-50 years
Fiber	120% 45.7g	67% 25.5g	38g per day for Men 19-50 years
Protein	81.4% 45.6g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	18.5% 166μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	314% 4.1mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	49.5% 0.64mg	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	77% 308μg	99% 398μg	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	238% 214mg	550% 495mg	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	102% 15.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1940% 2328μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Parsley Spices	Valencia Oranges	Recommended Dietary Allowance
Calcium	195% 1952mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	42% 0.38mg	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	472% 37.7mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	730% 16.8mg	10.2% 0.23mg	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	107% 747mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	135% 4594mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	NA	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	84.7% 9.3mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.27% 10g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Parsley Spices vs Valencia Oranges:

• Dried Parsley Spices have 1.4 times more Vitamin A, 10 times more Vitamin B2, 6.1 times more Vitamin B3 and 2.4 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.6 times more Vitamin B1, 1.4 times more Vitamin B5, 1.3 times more Vitamin B9 and 2.3 times more Vitamin C than Dried Parsley Spices.
• Both Dried Parsley Spices as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Parsley Spices vs Valencia Oranges:

• Dried Parsley Spices have 4.8 times more Calcium, 3.5 times more Copper, 41.1 times more Iron, 6.7 times more Magnesium, 71.6 times more Manganese, 4.3 times more Phosphorus, 2.5 times more Potassium, more Sodium and 15.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 87.4 times more Water than Dried Parsley Spices.

Comparison of macro-nutrients per 500 calories:

• Dried Parsley Spices have 3.1 times more Fat, 6.6 times more Saturated Fat, 19.7 times more Omega 3, 4.8 times more Omega 6, 1.8 times more Fiber and 4.3 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Carbohydrate than Dried Parsley Spices.
• Both Dried Parsley Spices and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
• Both Dried Parsley Spices as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.