Comparing Nutrients in 5 ounces Oranges VS Freeze Dried Parsley

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Freeze Dried Parsley	37%	14%	49%

Macro Nutrients

	Oranges	Freeze Dried Parsley	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	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	0.066% 0.021g	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	0.15% 0.026g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	46.2% 60g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	122% 46.4g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	79.2% 44.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Freeze Dried Parsley	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	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	7.1% 0.35mg	71.4% 3.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	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	10.6% 42.5μg	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	83.8% 75.4mg	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	1.7% 0.26mg	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

	Oranges	Freeze Dried Parsley	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	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	1.77% 0.14mg	955% 76.4mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	126% 527mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	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	2.83% 20mg	111% 777mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	263% 8930mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	83.2% 45.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	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	3.32% 123g	0.077% 2.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Freeze Dried Parsley:

• Freeze-dried Parsley contains 12 times more Vitamin B1, 56.5 times more Vitamin B2, 36.9 times more Vitamin B3, 10.1 times more Vitamin B5, 22.9 times more Vitamin B6, 6.5 times more Vitamin B9 and 2.8 times more Vitamin C than Raw Oranges.
• Both Raw Oranges as well as Freeze-dried Parsley have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Freeze Dried Parsley:

• Raw Oranges have 43.4 times more Water than Freeze-dried Parsley.
• While Freeze-dried Parsley contains 4.4 times more Calcium, 10.2 times more Copper, 539 times more Iron, 37.2 times more Magnesium, 53.5 times more Manganese, 39.1 times more Phosphorus, 34.8 times more Potassium, 64.6 times more Selenium, more Sodium and 87.3 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 5 ounces:

• Freeze-dried Parsley contains 5.8 times more Energy, 43.3 times more Fat, 3.6 times more Carbohydrate, 13.6 times more Fiber and 33.3 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Freeze-dried Parsley have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.