Comparing Nutrients in 14 ounces Parsnips VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Parsnips	6%	3%	91%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Parsnips	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 298kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	22% 28.5g	130g per day for Men 19-50 years
Sugars	26.3% 19g	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	51% 19.4g	34.5% 13g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Parsnips	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	61% 0.79mg	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	66.5% 266μg	107% 429μg	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	75% 67.5mg	286% 258mg	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	39.4% 5.9mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74.4% 89.3μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsnips	Boiled Broccoli	Recommended Dietary Allowance
Calcium	14.3% 143mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	29.3% 2.34mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	33.5% 0.77mg	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	40.3% 282mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	43.8% 1488mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	8.53% 316g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Parsnips vs Boiled Broccoli:

• Raw Parsnips have 1.4 times more Vitamin B1 and 1.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2.5 times more Vitamin B2, 2.2 times more Vitamin B6, 1.6 times more Vitamin B9, 3.8 times more Vitamin C and 6.3 times more Vitamin K than Raw Parsnips.
• Both Raw Parsnips and Boiled and Drained Broccoli have similar amounts of Vitamin B5 and Vitamin E per 14 oz.
• Both Raw Parsnips as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Parsnips vs Boiled Broccoli:

• Raw Parsnips have 2 times more Copper, 1.4 times more Magnesium, 2.9 times more Manganese, 1.3 times more Potassium and 1.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.1 times more Sodium than Raw Parsnips.
• Both Raw Parsnips and Boiled and Drained Broccoli have similar amounts of Calcium, Iron, Phosphorus, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Parsnips have 2.1 times more Energy, 2.5 times more Carbohydrate, 3.5 times more Sugars and 1.5 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 39.7 times more Omega 3 and 2 times more Protein than Raw Parsnips.
• Both Raw Parsnips as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.