Comparing Nutrients in 14 ounces Parsnips VS 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	10.3% 298kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	1.75% 0.3g	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	23% 30g	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	51% 19.4g	27% 10.3g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Parsnips	Edible Podded Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	24% 214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	49% 0.64mg	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	41.7% 167μg	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	265% 238mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74.4% 89.3μg	82.7% 99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsnips	Edible Podded Peas	Recommended Dietary Allowance
Calcium	14.3% 143mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	35% 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	29.3% 2.34mg	103% 8.26mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	42% 0.97mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	43.8% 1488mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	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	21.3% 2.34mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	8.53% 316g	9.54% 353g	3700g per day for Men 19-50 years

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

• Raw Parsnips have 1.6 times more Vitamin B9 and 3.8 times more Vitamin E than Raw Edible Podded Peas.
• While Raw Edible Podded Peas contain more Vitamin A, 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.5 times more Vitamin C than Raw Parsnips.
• Both Raw Parsnips and Raw Edible Podded Peas have similar amounts of Vitamin B3 and Vitamin K per 14 oz.
• Both Raw Parsnips as well as Raw Edible Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Parsnips vs Edible Podded Peas:

• Raw Parsnips have 1.5 times more Copper, 1.2 times more Magnesium, 2.3 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Potassium, 2.6 times more Selenium and 2.2 times more Zinc than Raw Edible Podded Peas.
• While Raw Edible Podded Peas contain 3.5 times more Iron than Raw Parsnips.
• Both Raw Parsnips and Raw Edible Podded Peas have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Parsnips have 1.8 times more Energy, 2.4 times more Carbohydrate and 1.9 times more Fiber than Raw Edible Podded Peas.
• While Raw Edible Podded Peas contain 2.3 times more Protein than Raw Parsnips.
• Both Raw Parsnips and Raw Edible Podded Peas have similar amounts of Sugars per 14 oz.
• Both Raw Parsnips as well as Raw Edible Podded Peas have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.