Comparing Nutrients in 1 kilogram Parsnips VS Boiled Parsnips

Macros Ratio

	Protein	Fat	Carbs
Parsnips	6%	3%	91%
Boiled Parsnips	7%	4%	89%

Macro Nutrients

	Parsnips	Boiled Parsnips	Recommended Dietary Allowance
Energy	26% 750kcal	24.5% 710kcal	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	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 180g	131% 170g	130g per day for Men 19-50 years
Sugars	66.2% 48g	66.2% 48g	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	129% 49g	95% 36g	38g per day for Men 19-50 years
Protein	21.4% 12g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Parsnips	Boiled Parsnips	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	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	45.3% 7.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	118% 5.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	71.5% 0.93mg	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	145% 580μg	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	144% 130mg	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	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	188% 225μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsnips	Boiled Parsnips	Recommended Dietary Allowance
Calcium	36% 360mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	153% 1.38mg	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	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	128% 2.94mg	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	99% 690mg	700mg per day for Men 19-50 years
Potassium	110% 3750mg	108% 3670mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	21.5% 795g	21.7% 802g	3700g per day for Men 19-50 years

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

• Raw Parsnips have 1.3 times more Vitamin C, 1.5 times more Vitamin E and 22.5 times more Vitamin K than Boiled and Drained Parsnips.
• Both Raw Parsnips and Boiled and Drained Parsnips have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Raw Parsnips as well as Boiled and Drained Parsnips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Parsnips vs Boiled Parsnips:

• Raw Parsnips have 1.9 times more Manganese and 2.3 times more Zinc than Boiled and Drained Parsnips.
• Both Raw Parsnips and Boiled and Drained Parsnips have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Parsnips have 1.4 times more Fiber than Boiled and Drained Parsnips.
• Both Raw Parsnips and Boiled and Drained Parsnips have similar amounts of Energy, Carbohydrate, Sugars and Protein per 1 kg.
• Both Raw Parsnips as well as Boiled and Drained Parsnips have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.