Comparing Nutrients in 1 kilogram Parsnips VS Boiled Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Parsnips	6%	3%	91%
Boiled Podded Peas	30%	5%	65%

Macro Nutrients

	Parsnips	Boiled Podded Peas	Recommended Dietary Allowance
Energy	26% 750kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 180g	54.2% 70.5g	130g per day for Men 19-50 years
Sugars	66.2% 48g	55% 40g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	21.4% 12g	58.4% 32.7g	56g per day for Men 19-50 years

Vitamins

	Parsnips	Boiled Podded Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	135% 6.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	111% 1.44mg	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	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	189% 170mg	532% 479mg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	188% 225μg	208% 250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsnips	Boiled Podded Peas	Recommended Dietary Allowance
Calcium	36% 360mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	85.6% 0.77mg	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	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	73% 1.68mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	110% 3750mg	70.6% 2400mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	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	53.6% 5.9mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	21.5% 795g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Parsnips VS Boiled Podded Peas per 1 kg

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

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

• 1 kilogram of Parsnips has 1.3 times more Vitamin B3, 2.3 times more Vitamin B9 and 3.8 times more Vitamin E than Boiled Podded Peas.
• While 1 kg of Boiled and Drained Podded Peas contains more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B6 and 2.8 times more Vitamin C than Raw Parsnips.
• Both Parsnips and Boiled Podded Peas provide similar amounts of Vitamin B5 and Vitamin K per one kilogram.
• 1 kilogram of Parsnips have insufficient amounts of Vitamin A
• Both Raw Parsnips as well as Boiled and Drained Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Parsnips has 1.6 times more Copper, 3.3 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium, 2.6 times more Selenium and 1.6 times more Zinc than Boiled Podded Peas.
• While 1 kg of Boiled and Drained Podded Peas contains 3.3 times more Iron than Raw Parsnips.
• Both Parsnips and Boiled Podded Peas contain similar levels of Calcium, Magnesium and Water per one kilogram.
• 1 kilogram of Boiled Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Parsnips has 1.8 times more Energy, 2.6 times more Carbohydrate, 1.2 times more Sugars and 1.8 times more Fiber than Boiled Podded Peas.
• While 1 kg of Boiled and Drained Podded Peas contains 2.7 times more Protein than Raw Parsnips.
• 1 kilogram of Boiled Podded Peas provide inadequate amounts of Energy
• Both Raw Parsnips as well as Boiled and Drained Podded Peas provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.