Comparing Nutrients in 14 ounces Boiled Parsnips VS Frozen Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips	7%	4%	89%
Frozen Podded Peas	26%	6%	68%

Macro Nutrients

	Boiled Parsnips	Frozen Podded Peas	Recommended Dietary Allowance
Energy	9.7% 282kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	2.64% 0.45g	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	22% 28.6g	130g per day for Men 19-50 years
Sugars	26.3% 19g	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	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	37.6% 14.3g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips	Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.7% 2.33mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	47% 0.61mg	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	39.7% 159μg	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	97% 87.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips	Frozen Podded Peas	Recommended Dietary Allowance
Calcium	14.7% 147mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	33.5% 0.3mg	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	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	40.6% 0.93mg	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	29% 202mg	700mg per day for Men 19-50 years
Potassium	43% 1457mg	22.4% 762mg	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	2.65% 39.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	8.6% 318g	9.58% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Parsnips VS Frozen Podded Peas per 14 oz

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

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

• 14 ounces of Boiled Parsnips have 1.4 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Frozen Podded Peas.
• While 14 oz of Frozen Podded Peas contain 2 times more Vitamin B2, 1.7 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Frozen Podded Peas provide similar amounts of Vitamin B5 per 14 ounces.
• Both Boiled and Drained Parsnips as well as Frozen Podded Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Parsnips have 1.8 times more Copper, 1.3 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium and 2.4 times more Selenium than Frozen Podded Peas.
• While 14 oz of Frozen Podded Peas contain 1.4 times more Calcium, 3.4 times more Iron and 1.6 times more Zinc than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Frozen Podded Peas contain similar levels of Water per 14 ounces.
• 14 ounces of Frozen Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Parsnips have 1.7 times more Energy and 2.4 times more Carbohydrate than Frozen Podded Peas.
• While 14 oz of Frozen Podded Peas contain 2.1 times more Protein than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Frozen Podded Peas offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Podded Peas provide inadequate amounts of Energy
• Both Boiled and Drained Parsnips as well as Frozen Podded Peas provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.