Comparing Nutrients in 5 ounces Chilled Orange Juice VS Freeze Dried Parsley

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Freeze Dried Parsley	37%	14%	49%

Macro Nutrients

	Chilled Orange Juice	Freeze Dried Parsley	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	13.2% 384kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	7.6% 7.37g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	NA	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	46.2% 60g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	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	4.36% 3.16g	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	% 2.95g	NA	g per day for Men 19-50 years
Sucrose	% 5.7g	NA	g per day for Men 19-50 years
Fiber	1.1% 0.43g	122% 46.4g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	79.2% 44.4g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Freeze Dried Parsley	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	246% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	71.4% 3.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	150% 1.95mg	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	6.73% 27μg	68.7% 275μg	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	53% 47.6mg	235% 211mg	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	1.9% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Freeze Dried Parsley	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	72.3% 0.65mg	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	2.3% 0.18mg	955% 76.4mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	126% 527mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	82.5% 1.9mg	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	3.44% 24mg	111% 777mg	700mg per day for Men 19-50 years
Potassium	7.42% 252mg	263% 8930mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	83.2% 45.8μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	78.7% 8.66mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Freeze Dried Parsley per 5 oz

Compare the macro and micronutrient content in 5 oz of Chilled Orange Juice versus 5 oz of Freeze Dried Parsley to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Chilled Orange Juice vs Freeze Dried Parsley:

• 5 oz of Freeze-dried Parsley contain 22.6 times more Vitamin B1, 57.9 times more Vitamin B2, 37.1 times more Vitamin B3, 12.9 times more Vitamin B5, 18.1 times more Vitamin B6, 10.2 times more Vitamin B9 and 4.4 times more Vitamin C than Chilled Orange Juice from Concentrate.
• 5 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3
• Both Chilled Orange Juice from Concentrate as well as Freeze-dried Parsley have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Chilled Orange Juice vs Freeze Dried Parsley:

• 5 ounces of Chilled Orange Juice have 43.6 times more Water than Freeze Dried Parsley.
• While 5 oz of Freeze-dried Parsley contain 16 times more Calcium, 10.9 times more Copper, 414.6 times more Iron, 33.8 times more Magnesium, 58.2 times more Manganese, 32.2 times more Phosphorus, 35.4 times more Potassium, 323 times more Selenium, 195.5 times more Sodium and 87.3 times more Zinc than Chilled Orange Juice from Concentrate.
• 5 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Freeze-dried Parsley contain 5.5 times more Energy, 43.3 times more Fat, 3.7 times more Carbohydrate, 109 times more Fiber and 46 times more Protein than Chilled Orange Juice from Concentrate.
• 5 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Fiber and Protein