Comparing Nutrients in 1 kilogram Boiled Parsnips with Salt VS Cooked Frozen Podded Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips with Salt	7%	4%	89%
Cooked Frozen Podded Peas with Salt	27%	7%	66%

Macro Nutrients

	Boiled Parsnips with Salt	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Energy	24.5% 710kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	8.35% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	65% 84.3g	130g per day for Men 19-50 years
Sugars	66.2% 48g	66.5% 48.2g	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	105% 40g	81.6% 31g	38g per day for Men 19-50 years
Protein	23.6% 13g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips with Salt	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.24mg	35% 5.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.88mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	134% 1.74mg	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	145% 580μg	87.5% 350μg	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	144% 130mg	244% 220mg	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	66.7% 10mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	252% 302μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips with Salt	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Calcium	37% 370mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	100% 0.9mg	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	72.5% 5.8mg	300% 24mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	122% 2.8mg	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	99% 690mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	108% 3670mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	164% 2460mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	21.7% 802g	23.4% 866g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Parsnips with Salt VS Cooked Frozen Podded Peas with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Parsnips with Salt vs Cooked Frozen Podded Peas with Salt:

• 1 kilogram of Boiled Parsnips with Salt has 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B9 and 2.1 times more Vitamin E than Cooked Frozen Podded Peas with Salt.
• While 1 kg of Boiled Frozen Podded Peas, drained with Salt contains more Vitamin A, 2.3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 1.7 times more Vitamin C and 30.2 times more Vitamin K than Boiled and Drained Parsnips with Salt.
• 1 kilogram of Boiled Parsnips with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Parsnips with Salt as well as Boiled Frozen Podded Peas, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Parsnips with Salt vs Cooked Frozen Podded Peas with Salt:

• 1 kilogram of Boiled Parsnips with Salt has 1.5 times more Copper, 1.7 times more Potassium and 2.1 times more Selenium than Cooked Frozen Podded Peas with Salt.
• While 1 kg of Boiled Frozen Podded Peas, drained with Salt contains 1.6 times more Calcium, 4.1 times more Iron and 1.9 times more Zinc than Boiled and Drained Parsnips with Salt.
• Both Boiled Parsnips with Salt and Cooked Frozen Podded Peas with Salt contain similar levels of Magnesium, Manganese, Phosphorus, Sodium and Water per one kilogram.
• 1 kilogram of Cooked Frozen Podded Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Parsnips with Salt has 1.4 times more Energy, 2 times more Carbohydrate and 1.3 times more Fiber than Cooked Frozen Podded Peas with Salt.
• While 1 kg of Boiled Frozen Podded Peas, drained with Salt contains 2.7 times more Protein than Boiled and Drained Parsnips with Salt.
• Both Boiled Parsnips with Salt and Cooked Frozen Podded Peas with Salt offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Cooked Frozen Podded Peas with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Parsnips with Salt as well as Boiled Frozen Podded Peas, drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.