Comparing Nutrients in 5 ounces Dried Parsley Spices VS 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	14.3% 414kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.77g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	166% 2.66g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	13% 17g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	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	0.82% 0.6g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 5.8g	NA	g per day for Men 19-50 years
Fiber	100% 38g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	67.4% 37.7g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	15.3% 137μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	260% 3.38mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.28mg	6.87% 0.089mg	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	63.8% 255μg	14% 55.3μg	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	197% 177mg	76.4% 68.7mg	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	84.7% 12.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1606% 1927μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Parsley Spices	Valencia Oranges	Recommended Dietary Allowance
Calcium	162% 1616mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	5.83% 0.052mg	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	391% 31.2mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	135% 567mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	605% 14mg	1.4% 0.033mg	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	88.3% 618mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	112% 3803mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	NA	55μg per day for Men 19-50 years
Sodium	42.7% 641mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.23% 8.35g	3.3% 122g	3700g per day for Men 19-50 years

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

• Dried Parsley Spices have 8.1 times more Vitamin A, 2.3 times more Vitamin B1, 59.6 times more Vitamin B2, 36.3 times more Vitamin B3, 4.2 times more Vitamin B5, 14.3 times more Vitamin B6, 4.6 times more Vitamin B9 and 2.6 times more Vitamin C than Raw Valencia Oranges.
• Both Dried Parsley Spices as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Parsley Spices vs Valencia Oranges:

• Dried Parsley Spices have 28.5 times more Calcium, 21.1 times more Copper, 244.9 times more Iron, 40 times more Magnesium, 426.5 times more Manganese, 25.6 times more Phosphorus, 15 times more Potassium, more Sodium and 90.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 14.7 times more Water than Dried Parsley Spices.

Comparison of macro-nutrients per 5 ounces:

• Dried Parsley Spices have 6 times more Energy, 18.3 times more Fat, 39.4 times more Saturated Fat, 117.3 times more Omega 3, 28.4 times more Omega 6, 4.3 times more Carbohydrate, 10.7 times more Fiber and 25.6 times more Protein than Raw Valencia Oranges.
• Both Dried Parsley Spices as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.