Comparing Nutrients in 1 kilogram Boiled Parsnips VS Frozen Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips	7%	4%	89%
Frozen Podded Peas	26%	6%	68%

Macro Nutrients

	Boiled Parsnips	Frozen Podded Peas	Recommended Dietary Allowance
Energy	24.5% 710kcal	14.5% 420kcal	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	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	6.65% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	55.4% 72g	130g per day for Men 19-50 years
Sugars	66.2% 48g	NA	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	95% 36g	81.6% 31g	38g per day for Men 19-50 years
Protein	23.6% 13g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips	Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.24mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.88mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	118% 1.54mg	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	100% 400μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips	Frozen Podded Peas	Recommended Dietary Allowance
Calcium	37% 370mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	84.4% 0.76mg	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	250% 20mg	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	102% 2.35mg	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	73% 510mg	700mg per day for Men 19-50 years
Potassium	108% 3670mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	21.7% 802g	24% 893g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Parsnips has 1.4 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Frozen Podded Peas.
• While 1 kg of Frozen Podded Peas contains 2 times more Vitamin B2, 1.7 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Frozen Podded Peas provide similar amounts of Vitamin B5 per one kilogram.
• Both Boiled and Drained Parsnips as well as Frozen Podded Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Parsnips has 1.8 times more Copper, 1.3 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium and 2.4 times more Selenium than Frozen Podded Peas.
• While 1 kg of Frozen Podded Peas contains 1.4 times more Calcium, 3.4 times more Iron and 1.6 times more Zinc than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Frozen Podded Peas contain similar levels of Water per one kilogram.
• 1 kilogram of Frozen Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Parsnips has 1.7 times more Energy and 2.4 times more Carbohydrate than Frozen Podded Peas.
• While 1 kg of Frozen Podded Peas contains 2.1 times more Protein than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Frozen Podded Peas offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Frozen Podded Peas provide inadequate amounts of Energy
• Both Boiled and Drained Parsnips as well as Frozen Podded Peas provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.