Comparing Nutrients in 1 kilogram Frozen Carrots VS Boiled Parsnips

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Parsnips	7%	4%	89%

Macro Nutrients

	Frozen Carrots	Boiled Parsnips	Recommended Dietary Allowance
Energy	12.4% 360kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	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	60.8% 79g	131% 170g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	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	4.28% 3.1g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 40.5g	NA	g per day for Men 19-50 years
Fiber	87% 33g	95% 36g	38g per day for Men 19-50 years
Protein	14% 7.8g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Parsnips	Recommended Dietary Allowance
Vitamin A	789% 7100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	45.3% 7.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	118% 5.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	71.5% 0.93mg	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	25% 100μg	145% 580μg	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	27.8% 25mg	144% 130mg	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	38% 5.7mg	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Parsnips	Recommended Dietary Allowance
Calcium	36% 360mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	153% 1.38mg	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	55% 4.4mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	128% 2.94mg	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	47% 330mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	108% 3670mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	45.3% 680mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24.3% 900g	21.7% 802g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Boiled Parsnips per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Carrots vs Boiled Parsnips:

• 1 kilogram of Frozen Carrots has more Vitamin A and 17.6 times more Vitamin K than Boiled Parsnips.
• While 1 kg of Boiled and Drained Parsnips contains 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 3.1 times more Vitamin B5, 5.8 times more Vitamin B9, 5.2 times more Vitamin C and 1.8 times more Vitamin E than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Parsnips provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Parsnips have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Parsnips have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Carrots vs Boiled Parsnips:

• 1 kilogram of Frozen Carrots has 6.8 times more Sodium and 1.3 times more Zinc than Boiled Parsnips.
• While 1 kg of Boiled and Drained Parsnips contains 1.9 times more Copper, 1.3 times more Iron, 2.4 times more Magnesium, 1.7 times more Manganese, 2.1 times more Phosphorus, 1.6 times more Potassium and 2.4 times more Selenium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Parsnips contain similar levels of Calcium and Water per one kilogram.
• 1 kilogram of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Parsnips contains 2 times more Energy, 2.2 times more Carbohydrate and 1.7 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Parsnips offer comparable quantities of Sugars and Fiber per one kilogram.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Parsnips provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.