Comparing Nutrients in 1 kilogram Parsnips VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Parsnips	6%	3%	91%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Parsnips	Roasted Almonds	Recommended Dietary Allowance
Energy	26% 750kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	128% 41g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 180g	162% 210g	130g per day for Men 19-50 years
Sugars	66.2% 48g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	129% 49g	287% 109g	38g per day for Men 19-50 years
Protein	21.4% 12g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Parsnips	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	105% 1.36mg	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	168% 670μg	138% 550μg	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	189% 170mg	0% 0mg	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	99% 15mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	188% 225μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsnips	Roasted Almonds	Recommended Dietary Allowance
Calcium	36% 360mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	1221% 11mg	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	73.8% 5.9mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	970% 22.3mg	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	101% 710mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	110% 3750mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	301% 33mg	11mg per day for Men 19-50 years
Water	21.5% 795g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Parsnips vs Roasted Almonds:

• Raw Parsnips have 1.9 times more Vitamin B5, 1.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 23.9 times more Vitamin B2, 5.2 times more Vitamin B3, 1.5 times more Vitamin B6 and 16 times more Vitamin E than Raw Parsnips.
• Both Raw Parsnips and Dry Roasted Almonds have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Parsnips as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Parsnips vs Roasted Almonds:

• Raw Parsnips have 33 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.4 times more Calcium, 9.2 times more Copper, 6.3 times more Iron, 9.6 times more Magnesium, 4 times more Manganese, 6.6 times more Phosphorus, 1.9 times more Potassium and 5.6 times more Zinc than Raw Parsnips.
• Both Raw Parsnips and Dry Roasted Almonds have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds contain 8 times more Energy, 175.1 times more Fat, 81.8 times more Saturated Fat, 315.7 times more Omega 6, 2.2 times more Fiber and 17.5 times more Protein than Raw Parsnips.
• Both Raw Parsnips and Dry Roasted Almonds have similar amounts of Carbohydrate and Sugars per 1 kg.
• Both Raw Parsnips as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.