Comparing Nutrients in 500 calories Dried Parsley Spices VS Tomatoes

Weight per 500 calories

• Dried Parsley Spices: 171g
• Tomatoes: 2778g

Dried Parsley Spices have 16.2 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Parsley Spices	30%	14%	56%
Tomatoes	17%	9%	74%

Macro Nutrients

	Dried Parsley Spices	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.67% 9.4g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	7.37% 2.36g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	201% 3.2g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	13% 2.22g	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	83% 108g	130g per day for Men 19-50 years
Sugars	17% 12.4g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	% 7g	% 0g	g per day for Men 19-50 years
Fiber	120% 45.7g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	81.4% 45.6g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	Tomatoes	Recommended Dietary Allowance
Vitamin A	18.5% 166μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	314% 4.1mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	77% 308μg	104% 417μg	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	423% 381mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1940% 2328μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Parsley Spices	Tomatoes	Recommended Dietary Allowance
Calcium	195% 1952mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	730% 16.8mg	138% 3.17mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	135% 4594mg	194% 6583mg	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	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	84.7% 9.3mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.27% 10g	71% 2626g	3700g per day for Men 19-50 years

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

• Dried Parsley Spices have 7.7 times more Vitamin B2 and 10.6 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 7 times more Vitamin A, 3.1 times more Vitamin B1, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.8 times more Vitamin C than Dried Parsley Spices.
• Both Dried Parsley Spices and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin E per 500 kcal.
• Both Dried Parsley Spices as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Parsley Spices vs Tomatoes:

• Dried Parsley Spices have 7 times more Calcium, 5 times more Iron, 2.2 times more Magnesium, 5.3 times more Manganese, more Selenium, 5.6 times more Sodium and 2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Potassium and 260.3 times more Water than Dried Parsley Spices.
• Both Dried Parsley Spices and Raw Ripe Red Tomatoes have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Parsley Spices have 1.7 times more Fat, 3 times more Saturated Fat, 38.5 times more Omega 3, 1.4 times more Fiber and 1.9 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5.9 times more Sugars and 52.9 times more Fructose than Dried Parsley Spices.
• Both Dried Parsley Spices and Raw Ripe Red Tomatoes have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Dried Parsley Spices as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.