Comparing Nutrients in 1 kilogram Boiled Parsnips VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips	7%	4%	89%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Boiled Parsnips	Brussels Sprouts	Recommended Dietary Allowance
Energy	24.5% 710kcal	15% 430kcal	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	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	69% 89.5g	130g per day for Men 19-50 years
Sugars	66.2% 48g	30.3% 22g	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	13% 9.3g	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	% 8.1g	g per day for Men 19-50 years
Sucrose	NA	% 4.6g	g per day for Men 19-50 years
Fiber	95% 36g	100% 38g	38g per day for Men 19-50 years
Protein	23.6% 13g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.24mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.88mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	168% 2.2mg	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	153% 610μg	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	944% 850mg	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	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	1475% 1770μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips	Brussels Sprouts	Recommended Dietary Allowance
Calcium	37% 370mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	77.8% 0.7mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	147% 3.37mg	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	99% 690mg	700mg per day for Men 19-50 years
Potassium	108% 3670mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	21.7% 802g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Parsnips VS Brussels Sprouts per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Parsnips versus 1 kg of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Parsnips has 1.9 times more Vitamin B5 than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains more Vitamin A, 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.4 times more Vitamin B6, 6.5 times more Vitamin C and 177 times more Vitamin K than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Brussels Sprouts provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin E per one kilogram.
• 1 kilogram of Boiled Parsnips have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Parsnips as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Parsnips vs Brussels Sprouts:

• 1 kilogram of Boiled Parsnips has 2 times more Copper and 1.3 times more Magnesium than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 2.4 times more Iron and 1.6 times more Zinc than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Brussels Sprouts contain similar levels of Calcium, Manganese, Phosphorus, Potassium, Selenium and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Parsnips has 1.7 times more Energy, 1.9 times more Carbohydrate and 2.2 times more Sugars than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 33 times more Omega 3 and 2.6 times more Protein than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Brussels Sprouts offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Parsnips provide inadequate amounts of Omega 3
• 1 kilogram of Brussels Sprouts provide inadequate amounts of Energy
• Both Boiled and Drained Parsnips as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in one kilogram.