Comparing Nutrients in 14 ounces Boiled Parsnips with Salt VS Boiled Podded Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips with Salt	7%	4%	89%
Boiled Podded Peas with Salt	32%	5%	63%

Macro Nutrients

	Boiled Parsnips with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Energy	9.7% 282kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	52% 67.5g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	26.3% 19g	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	41.8% 16g	29.2% 11g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.7% 2.33mg	53.4% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	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	57.5% 230μg	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	57.3% 51.6mg	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	26.5% 3.97mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	82.7% 99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Calcium	14.7% 147mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	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	28.8% 2.3mg	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	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	39% 274mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	43% 1457mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	65% 976mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	8.6% 318g	9.54% 353g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Parsnips with Salt vs Boiled Podded Peas with Salt:

• Boiled and Drained Parsnips with Salt have 1.3 times more Vitamin B3, 2 times more Vitamin B9 and 2.6 times more Vitamin E than Boiled and Drained Podded Peas with Salt.
• While Boiled and Drained Podded Peas with Salt contain more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B6, 3.7 times more Vitamin C and 25 times more Vitamin K than Boiled and Drained Parsnips with Salt.
• Both Boiled and Drained Parsnips with Salt and Boiled and Drained Podded Peas with Salt have similar amounts of Vitamin B5 per 14 oz.
• Both Boiled and Drained Parsnips with Salt as well as Boiled and Drained Podded Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Parsnips with Salt vs Boiled Podded Peas with Salt:

• Boiled and Drained Parsnips with Salt have 1.8 times more Copper, 1.8 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 2.4 times more Selenium than Boiled and Drained Podded Peas with Salt.
• While Boiled and Drained Podded Peas with Salt contain 3.4 times more Iron and 1.4 times more Zinc than Boiled and Drained Parsnips with Salt.
• Both Boiled and Drained Parsnips with Salt and Boiled and Drained Podded Peas with Salt have similar amounts of Calcium, Magnesium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Parsnips with Salt have 1.8 times more Energy, 2.6 times more Carbohydrate, 1.2 times more Sugars and 1.4 times more Fiber than Boiled and Drained Podded Peas with Salt.
• While Boiled and Drained Podded Peas with Salt contain 2.5 times more Protein than Boiled and Drained Parsnips with Salt.
• Both Boiled and Drained Parsnips with Salt as well as Boiled and Drained Podded Peas with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.