Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Parsnips

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Parsnips	6%	3%	91%

Macro Nutrients

	Frozen Broccoli Spears	Parsnips	Recommended Dietary Allowance
Energy	10% 290kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	138% 180g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	66.2% 48g	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	79% 30g	129% 49g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Parsnips	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	69.2% 0.9mg	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	235% 940μg	168% 670μg	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	759% 683mg	189% 170mg	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	90% 13.5mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	188% 225μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Parsnips	Recommended Dietary Allowance
Calcium	41% 410mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	133% 1.2mg	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	90% 7.2mg	73.8% 5.9mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	243% 5.6mg	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	84.3% 590mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	110% 3750mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	24.5% 906g	21.5% 795g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Parsnips per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Parsnips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Parsnips:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 2.3 times more Vitamin B2, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9, 4 times more Vitamin C and 4.5 times more Vitamin K than Parsnips.
• While 1 kg of Raw Parsnips contains 1.3 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.5 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Parsnips provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Parsnips have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Raw Parsnips have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Parsnips:

• 1 kilogram of Frozen Broccoli Spears has 1.2 times more Iron than Parsnips.
• While 1 kg of Raw Parsnips contains 3.3 times more Copper, 1.8 times more Magnesium, 2.2 times more Manganese, 1.5 times more Potassium and 1.7 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Parsnips contain similar levels of Calcium, Phosphorus, Selenium and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 41.7 times more Omega 3 and 2.6 times more Protein than Parsnips.
• While 1 kg of Raw Parsnips contains 2.6 times more Energy, 3.4 times more Carbohydrate, 3.3 times more Sugars and 1.6 times more Fiber than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 kilogram of Parsnips provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Parsnips provide inadequate amounts of Omega 6 in one kilogram.