Comparing Nutrients in 100 calories Parsnips VS Edible Podded Peas

Weight per 100 calories

• Parsnips: 133g
• Edible Podded Peas: 238g

Parsnips have 1.8 times more energy per 100g than Edible Podded Peas. It has average energy density when compared to other foods. Raw Edible Podded Peas having low energy density.

Which food has more nutrients per 100 calories - Parsnips or Edible Podded Peas?

Macros Ratio

	Protein	Fat	Carbs
Parsnips	6%	3%	91%
Edible Podded Peas	26%	4%	70%

Macro Nutrients

	Parsnips	Edible Podded Peas	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.055g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	14% 18g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	13% 9.52g	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	17% 6.53g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	2.86% 1.6g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Parsnips	Edible Podded Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.3% 129μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.13% 0.067mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	29.3% 0.38mg	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	22.3% 89.3μg	25% 100μg	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	25% 22.7mg	159% 143mg	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	13.2% 2mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	49.6% 59.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsnips	Edible Podded Peas	Recommended Dietary Allowance
Calcium	4.8% 48mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	21% 0.19mg	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	9.83% 0.79mg	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.7mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	25.3% 0.58mg	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	13.5% 95mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	3.03% 1.67μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.3mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	7.15% 0.79mg	5.84% 0.64mg	11mg per day for Men 19-50 years
Water	2.87% 106g	5.72% 212g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Parsnips vs Edible Podded Peas:

• Raw Parsnips have 2.1 times more Vitamin E than Raw Edible Podded Peas.
• While Raw Edible Podded Peas contain more Vitamin A, 3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 3.2 times more Vitamin B6, 6.3 times more Vitamin C and 2 times more Vitamin K than Raw Parsnips.
• Both Raw Parsnips and Raw Edible Podded Peas have similar amounts of Vitamin B9 per 100 kcal.
• Both Raw Parsnips as well as Raw Edible Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Parsnips vs Edible Podded Peas:

• Raw Parsnips have 1.3 times more Manganese, 1.4 times more Selenium and 1.2 times more Zinc than Raw Edible Podded Peas.
• While Raw Edible Podded Peas contain 2.1 times more Calcium, 6.3 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus and 2 times more Water than Raw Parsnips.
• Both Raw Parsnips and Raw Edible Podded Peas have similar amounts of Copper and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Parsnips have 1.3 times more Carbohydrate than Raw Edible Podded Peas.
• While Raw Edible Podded Peas contain 7.7 times more Omega 3, 3.3 times more Omega 6, 1.5 times more Sugars and 4.2 times more Protein than Raw Parsnips.
• Both Raw Parsnips and Raw Edible Podded Peas have similar amounts of Energy and Fiber per 100 kcal.
• Both Raw Parsnips as well as Raw Edible Podded Peas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.