Comparing Nutrients in 1 kilogram Parsley VS Boiled Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Parsley	27%	16%	57%
Boiled Podded Peas	30%	5%	65%

Macro Nutrients

	Parsley	Boiled Podded Peas	Recommended Dietary Allowance
Energy	12.4% 360kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	8.14% 7.9g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	4.13% 1.32g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.76% 1.15g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	54.2% 70.5g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	55% 40g	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	87% 33g	73.7% 28g	38g per day for Men 19-50 years
Protein	53% 29.7g	58.4% 32.7g	56g per day for Men 19-50 years

Vitamins

	Parsley	Boiled Podded Peas	Recommended Dietary Allowance
Vitamin A	468% 4210μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.7% 0.86mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.4% 0.98mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	135% 6.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	111% 1.44mg	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	380% 1520μg	72.5% 290μg	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	1478% 1330mg	532% 479mg	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	50% 7.5mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13667% 16400μg	208% 250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsley	Boiled Podded Peas	Recommended Dietary Allowance
Calcium	138% 1380mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	85.6% 0.77mg	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	775% 62mg	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	73% 1.68mg	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	83% 580mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	163% 5540mg	70.6% 2400mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	23.7% 877g	24% 889g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Parsley vs Boiled Podded Peas:

• Fresh Parsley has 8.1 times more Vitamin A, 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 5.2 times more Vitamin B9, 2.8 times more Vitamin C, 1.9 times more Vitamin E and 65.6 times more Vitamin K than Boiled and Drained Podded Peas.
• While Boiled and Drained Podded Peas contain 1.5 times more Vitamin B1, 1.7 times more Vitamin B5 and 1.6 times more Vitamin B6 than Fresh Parsley.
• Both Fresh Parsley as well as Boiled and Drained Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Parsley vs Boiled Podded Peas:

• Fresh Parsley has 3.3 times more Calcium, 1.9 times more Copper, 3.1 times more Iron, 1.9 times more Magnesium, 2.3 times more Potassium, 14 times more Sodium and 2.9 times more Zinc than Boiled and Drained Podded Peas.
• While Boiled and Drained Podded Peas contain 7 times more Selenium than Fresh Parsley.
• Both Fresh Parsley and Boiled and Drained Podded Peas have similar amounts of Manganese, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Podded Peas contain 4.7 times more Sugars than Fresh Parsley.
• Both Fresh Parsley and Boiled and Drained Podded Peas have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Fresh Parsley as well as Boiled and Drained Podded Peas have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.