Comparing Nutrients in 1 kilogram Boiled Parsnips with Salt VS Canned Green Peas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips with Salt	7%	4%	89%
Canned Green Peas with Liquids	23%	5%	72%

Macro Nutrients

	Boiled Parsnips with Salt	Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	24.5% 710kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	6.76% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	75% 98g	130g per day for Men 19-50 years
Sugars	66.2% 48g	44% 32g	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	1.38% 1g	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	% 0.8g	g per day for Men 19-50 years
Sucrose	NA	% 29.5g	g per day for Men 19-50 years
Fiber	105% 40g	87% 33g	38g per day for Men 19-50 years
Protein	23.6% 13g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips with Salt	Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	80% 720μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.24mg	52.6% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.88mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	50% 0.65mg	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	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	144% 130mg	109% 98mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	138% 165μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips with Salt	Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	37% 370mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	120% 1.08mg	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	128% 10mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	115% 2.64mg	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	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	108% 3670mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	164% 2460mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	21.7% 802g	23.2% 859g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Parsnips with Salt VS Canned Green Peas with Liquids per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Parsnips with Salt vs Canned Green Peas with Liquids:

• 1 kilogram of Boiled Parsnips with Salt has 6.5 times more Vitamin B5, 1.4 times more Vitamin B6, 2 times more Vitamin B9, 1.3 times more Vitamin C and 50 times more Vitamin E than Canned Green Peas with Liquids.
• While 1 kg of Canned Green Peas Solids and Liquids contains more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 16.5 times more Vitamin K than Boiled and Drained Parsnips with Salt.
• Both Boiled Parsnips with Salt and Canned Green Peas with Liquids provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Parsnips with Salt have insufficient amounts of Vitamin A and Vitamin K
• 1 kilogram of Canned Green Peas with Liquids have insufficient amounts of Vitamin B5 and Vitamin E
• Both Boiled and Drained Parsnips with Salt as well as Canned Green Peas Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Parsnips with Salt vs Canned Green Peas with Liquids:

• 1 kilogram of Boiled Parsnips with Salt has 2.1 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 1.3 times more Phosphorus, 3.7 times more Potassium, 1.3 times more Selenium and 27.3 times more Sodium than Canned Green Peas with Liquids.
• While 1 kg of Canned Green Peas Solids and Liquids contains 1.8 times more Iron and 2.7 times more Zinc than Boiled and Drained Parsnips with Salt.
• Both Boiled Parsnips with Salt and Canned Green Peas with Liquids contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Canned Green Peas with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Parsnips with Salt has 1.3 times more Energy, 1.7 times more Carbohydrate, 1.5 times more Sugars and 1.2 times more Fiber than Canned Green Peas with Liquids.
• While 1 kg of Canned Green Peas Solids and Liquids contains 2.4 times more Protein than Boiled and Drained Parsnips with Salt.
• 1 kilogram of Canned Green Peas with Liquids provide inadequate amounts of Energy
• Both Boiled and Drained Parsnips with Salt as well as Canned Green Peas Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.