Comparing Nutrients in 1 kilogram Carrots VS Parsnips

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Parsnips	6%	3%	91%

Macro Nutrients

	Carrots	Parsnips	Recommended Dietary Allowance
Energy	14% 410kcal	26% 750kcal	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	138% 180g	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	129% 49g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Carrots	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	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	69.2% 0.9mg	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	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	65.6% 59mg	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	44% 6.6mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	188% 225μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Parsnips	Recommended Dietary Allowance
Calcium	33% 330mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	133% 1.2mg	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	73.8% 5.9mg	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	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	50% 350mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	110% 3750mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	32.7% 18μg	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	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	24% 883g	21.5% 795g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin A, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Parsnips.
• While Raw Parsnips contain 1.4 times more Vitamin B1, 2.2 times more Vitamin B5, 3.5 times more Vitamin B9, 2.9 times more Vitamin C, 2.3 times more Vitamin E and 1.7 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw Parsnips have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Carrots as well as Raw Parsnips have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Parsnips:

• Raw Carrots have 6.9 times more Sodium than Raw Parsnips.
• While Raw Parsnips contain 2.7 times more Copper, 2 times more Iron, 2.4 times more Magnesium, 3.9 times more Manganese, 2 times more Phosphorus, 18 times more Selenium and 2.5 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Parsnips have similar amounts of Calcium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Parsnips contain 1.8 times more Energy, 1.9 times more Carbohydrate, 1.8 times more Fiber and 1.3 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Parsnips have similar amounts of Sugars per 1 kg.
• Both Raw Carrots as well as Raw Parsnips have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.