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

Macros Ratio

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

Macro Nutrients

	Boiled Podded Peas with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	52% 67.5g	130g per day for Men 19-50 years
Sugars	22% 16g	26.3% 19g	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	29.2% 11g	41.8% 16g	38g per day for Men 19-50 years
Protein	23% 13g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Boiled Podded Peas with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Vitamin A	23% 206μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	46.7% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	28.4% 0.37mg	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	28.8% 115μg	57.5% 230μg	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	211% 190mg	57.3% 51.6mg	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	10.3% 1.55mg	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.7% 99μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Podded Peas with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Calcium	16.7% 167mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	61% 0.55mg	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	98% 7.8mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	50.7% 1.17mg	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	31% 218mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	43% 1457mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	65% 976mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.54% 353g	8.6% 318g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Podded Peas with Salt VS Boiled Parsnips with Salt per 14 oz

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

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

• 14 ounces of Boiled Podded Peas with Salt have 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 Parsnips with Salt.
• While 14 oz of Boiled and Drained Parsnips with Salt contain 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.
• Both Boiled Podded Peas with Salt and Boiled Parsnips with Salt provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Boiled Parsnips with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Podded Peas with Salt as well as Boiled and Drained Parsnips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Podded Peas with Salt have 3.4 times more Iron and 1.4 times more Zinc than Boiled Parsnips with Salt.
• While 14 oz of Boiled and Drained Parsnips with Salt contain 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.
• Both Boiled Podded Peas with Salt and Boiled Parsnips with Salt contain similar levels of Calcium, Magnesium, Sodium and Water per 14 ounces.
• 14 ounces of Boiled Podded Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Podded Peas with Salt have 2.5 times more Protein than Boiled Parsnips with Salt.
• While 14 oz of Boiled and Drained Parsnips with Salt contain 1.8 times more Energy, 2.6 times more Carbohydrate and 1.4 times more Fiber than Boiled and Drained Podded Peas with Salt.
• Both Boiled Podded Peas with Salt and Boiled Parsnips with Salt offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Boiled Podded Peas with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Podded Peas with Salt as well as Boiled and Drained Parsnips with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.