Comparing Nutrients in 14 ounces Edible Podded Peas VS Parsnips

Macros Ratio

	Protein	Fat	Carbs
Edible Podded Peas	26%	4%	70%
Parsnips	6%	3%	91%

Macro Nutrients

	Edible Podded Peas	Parsnips	Recommended Dietary Allowance
Energy	5.75% 167kcal	10.3% 298kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	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	23% 30g	55% 71.4g	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	27% 10.3g	51% 19.4g	38g per day for Men 19-50 years
Protein	20% 11g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Edible Podded Peas	Parsnips	Recommended Dietary Allowance
Vitamin A	24% 214μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	27.5% 0.36mg	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	41.7% 167μg	66.5% 266μg	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	265% 238mg	75% 67.5mg	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	39.4% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.7% 99μg	74.4% 89.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Edible Podded Peas	Parsnips	Recommended Dietary Allowance
Calcium	17% 171mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	53% 0.48mg	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	103% 8.26mg	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	97% 2.22mg	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	30% 210mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	43.8% 1488mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	9.54% 353g	8.53% 316g	3700g per day for Men 19-50 years

Nutrient Comparison: Edible Podded Peas VS Parsnips per 14 oz

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

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

• 14 ounces of Edible Podded Peas have 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 Parsnips.
• While 14 oz of Raw Parsnips contain 1.6 times more Vitamin B9 and 3.8 times more Vitamin E than Raw Edible Podded Peas.
• Both Edible Podded Peas and Parsnips provide similar amounts of Vitamin B3 and Vitamin K per 14 ounces.
• 14 ounces of Parsnips have insufficient amounts of Vitamin A
• Both Raw Edible Podded Peas as well as Raw Parsnips have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Edible Podded Peas have 3.5 times more Iron than Parsnips.
• While 14 oz of Raw Parsnips contain 1.5 times more Copper, 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.
• Both Edible Podded Peas and Parsnips contain similar levels of Calcium, Magnesium and Water per 14 ounces.
• 14 ounces of Edible Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Edible Podded Peas have 2.3 times more Protein than Parsnips.
• While 14 oz of Raw Parsnips contain 1.8 times more Energy, 2.4 times more Carbohydrate and 1.9 times more Fiber than Raw Edible Podded Peas.
• Both Edible Podded Peas and Parsnips offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Edible Podded Peas provide inadequate amounts of Energy
• Both Raw Edible Podded Peas as well as Raw Parsnips provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.