Comparing Nutrients in 1 kilogram Carrots VS Boiled Parsnips

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Parsnips	7%	4%	89%

Macro Nutrients

	Carrots	Boiled Parsnips	Recommended Dietary Allowance
Energy	14% 410kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	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	73.7% 96g	131% 170g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	95% 36g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Parsnips	Recommended Dietary Allowance
Vitamin A	928% 8350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	45.3% 7.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	118% 5.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Parsnips	Recommended Dietary Allowance
Calcium	33% 330mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	153% 1.38mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	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	62% 1.43mg	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	50% 350mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	108% 3670mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24% 883g	21.7% 802g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin A, 1.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 13.2 times more Vitamin K than Boiled and Drained Parsnips.
• While Boiled and Drained Parsnips contain 1.3 times more Vitamin B1, 2.2 times more Vitamin B5, 3.1 times more Vitamin B9, 2.2 times more Vitamin C and 1.5 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Parsnips have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Carrots as well as Boiled and Drained Parsnips have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Boiled Parsnips:

• Raw Carrots have 6.9 times more Sodium than Boiled and Drained Parsnips.
• While Boiled and Drained Parsnips contain 3.1 times more Copper, 1.9 times more Iron, 2.4 times more Magnesium, 2.1 times more Manganese, 2 times more Phosphorus and 17 times more Selenium than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Parsnips have similar amounts of Calcium, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Parsnips contain 1.7 times more Energy, 1.8 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Parsnips have similar amounts of Sugars per 1 kg.
• Both Raw Carrots as well as Boiled and Drained Parsnips have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.