Comparing Nutrients in 500 calories Dried Parsley Spices VS Navel Oranges

Weight per 500 calories

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

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

Discover which food has more nutrients per 500 calories - Dried Parsley Spices or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Dried Parsley Spices	30%	14%	56%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Dried Parsley Spices	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.67% 9.4g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	7.37% 2.36g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	201% 3.2g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	1.4% 0.23g	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	98% 128g	130g per day for Men 19-50 years
Sugars	17% 12.4g	120% 86.7g	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	0.99% 0.72g	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	% 7g	% 43.7g	g per day for Men 19-50 years
Fiber	120% 45.7g	59% 22.4g	38g per day for Men 19-50 years
Protein	81.4% 45.6g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	Navel 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	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	314% 4.1mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	62% 0.81mg	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	86.7% 347μg	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	670% 603mg	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	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1940% 2328μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Parsley Spices	Navel Oranges	Recommended Dietary Allowance
Calcium	195% 1952mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	44.2% 0.4mg	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	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	730% 16.8mg	13% 0.3mg	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	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	135% 4594mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	84.7% 9.3mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.27% 10g	23.7% 877g	3700g per day for Men 19-50 years

Dried Parsley Spices VS Navel Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Parsley Spices or Navel Oranges?

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

• 500 calories of Dried Parsley Spices have 1.4 times more Vitamin A, 7.8 times more Vitamin B2, 3.9 times more Vitamin B3, 1.9 times more Vitamin B6, 10 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 2.1 times more Vitamin B1, 1.5 times more Vitamin B5 and 2.8 times more Vitamin C than Dried Parsley Spices.
• Both Dried Parsley Spices and Navel Oranges provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Navel Oranges have insufficient amounts of Vitamin K
• Both Dried Parsley Spices as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Dried Parsley Spices have 4.4 times more Calcium, 3.4 times more Copper, 28.4 times more Iron, 6.1 times more Magnesium, 56.8 times more Manganese, 3.2 times more Phosphorus, 2.7 times more Potassium, more Selenium, 75.8 times more Sodium and 11.4 times more Zinc than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 87 times more Water than Dried Parsley Spices.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Parsley Spices have 35 times more Omega 3, 9.1 times more Omega 6, 2 times more Fiber and 4.9 times more Protein than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 1.5 times more Carbohydrate, 7 times more Sugars and 31.9 times more Fructose than Dried Parsley Spices.
• Both Dried Parsley Spices and Navel Oranges offer comparable quantities of Energy per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6