Comparing Nutrients in 7 ounces Fresh Orange juice VS Freeze Dried Parsley

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Freeze Dried Parsley	37%	14%	49%

Macro Nutrients

	Fresh Orange juice	Freeze Dried Parsley	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	18.5% 538kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	NA	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	64.7% 84g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	171% 65g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Freeze Dried Parsley	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	172% 2.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	345% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	210% 2.73mg	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	15% 59.5μg	96% 385μg	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	110% 99mg	329% 296mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Freeze Dried Parsley	Recommended Dietary Allowance
Calcium	2.2% 22mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	101% 0.91mg	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	4.96% 0.4mg	1337% 107mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	176% 738mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	115% 2.66mg	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	4.8% 33.7mg	155% 1087mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	368% 12502mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	117% 64μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	110% 12mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Freeze Dried Parsley per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Freeze Dried Parsley to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Freeze Dried Parsley:

• 7 oz of Freeze-dried Parsley contain 11.6 times more Vitamin B1, 75.3 times more Vitamin B2, 26 times more Vitamin B3, 13.3 times more Vitamin B5, 34.4 times more Vitamin B6, 6.5 times more Vitamin B9 and 3 times more Vitamin C than Raw Orange juice.
• Both Raw Orange juice as well as Freeze-dried Parsley have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Freeze Dried Parsley:

• 7 ounces of Fresh Orange juice have 44.2 times more Water than Freeze Dried Parsley.
• While 7 oz of Freeze-dried Parsley contain 16 times more Calcium, 10.4 times more Copper, 269.5 times more Iron, 33.8 times more Magnesium, 95.6 times more Manganese, 32.2 times more Phosphorus, 31.5 times more Potassium, 323 times more Selenium, 391 times more Sodium and 122.2 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Freeze-dried Parsley contain 6 times more Energy, 26 times more Fat, 4.1 times more Carbohydrate, 163.5 times more Fiber and 44.7 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein