Comparing Nutrients in 14 ounces Parsley VS Boiled Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Parsley	27%	16%	57%
Boiled Podded Peas	30%	5%	65%

Macro Nutrients

	Parsley	Boiled Podded Peas	Recommended Dietary Allowance
Energy	4.93% 143kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	3.23% 3.14g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.52g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	21.5% 28g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	22% 16g	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	34.5% 13g	29.2% 11g	38g per day for Men 19-50 years
Protein	21% 11.8g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Parsley	Boiled Podded Peas	Recommended Dietary Allowance
Vitamin A	186% 1671μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.6% 5.2mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	53.4% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	44% 0.57mg	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	151% 603μg	28.8% 115μg	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	587% 528mg	211% 190mg	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	20% 2.98mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5424% 6509μg	82.7% 99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsley	Boiled Podded Peas	Recommended Dietary Allowance
Calcium	54.8% 548mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	34% 0.31mg	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	308% 24.6mg	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	29% 0.67mg	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	33% 230mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	64.7% 2199mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.54% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Parsley VS Boiled Podded Peas per 14 oz

Compare the macro and micronutrient content in 14 oz of Parsley versus 14 oz of Boiled Podded Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Parsley vs Boiled Podded Peas:

• 14 ounces of Parsley have 8.1 times more Vitamin A, 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 5.2 times more Vitamin B9, 2.8 times more Vitamin C, 1.9 times more Vitamin E and 65.6 times more Vitamin K than Boiled Podded Peas.
• While 14 oz of Boiled and Drained Podded Peas contain 1.5 times more Vitamin B1, 1.7 times more Vitamin B5 and 1.6 times more Vitamin B6 than Fresh Parsley.
• Both Fresh Parsley as well as Boiled and Drained Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Parsley vs Boiled Podded Peas:

• 14 ounces of Parsley have 3.3 times more Calcium, 1.9 times more Copper, 3.1 times more Iron, 1.9 times more Magnesium, 2.3 times more Potassium, 14 times more Sodium and 2.9 times more Zinc than Boiled Podded Peas.
• Both Parsley and Boiled Podded Peas contain similar levels of Manganese, Phosphorus and Water per 14 ounces.
• Both Fresh Parsley as well as Boiled and Drained Podded Peas lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled and Drained Podded Peas contain 4.7 times more Sugars than Fresh Parsley.
• Both Parsley and Boiled Podded Peas offer comparable quantities of Carbohydrate, Fiber and Protein per 14 ounces.
• Both Fresh Parsley as well as Boiled and Drained Podded Peas provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.