Comparing Nutrients in 1 kilogram Parsnips VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Parsnips	6%	3%	91%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Parsnips	Baked Red Potatoes	Recommended Dietary Allowance
Energy	26% 750kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	1.25% 0.4g	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	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 180g	151% 196g	130g per day for Men 19-50 years
Sugars	66.2% 48g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	129% 49g	47.4% 18g	38g per day for Men 19-50 years
Protein	21.4% 12g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Parsnips	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	163% 2.12mg	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	67.5% 270μg	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	140% 126mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	188% 225μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsnips	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	36% 360mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	193% 1.74mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	110% 3750mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	NA	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	21.5% 795g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Parsnips vs Baked Red Potatoes:

• Raw Parsnips have 1.3 times more Vitamin B1, 1.8 times more Vitamin B5, 2.5 times more Vitamin B9, 1.3 times more Vitamin C, 18.6 times more Vitamin E and 8 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.3 times more Vitamin B3 and 2.4 times more Vitamin B6 than Raw Parsnips.
• Both Raw Parsnips and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Parsnips as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Parsnips vs Baked Red Potatoes:

• Raw Parsnips have 4 times more Calcium, 3.2 times more Manganese and 1.5 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Copper and 1.5 times more Potassium than Raw Parsnips.
• Both Raw Parsnips and Baked Whole Red Potatoes have similar amounts of Iron, Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Parsnips have 3.4 times more Sugars and 2.7 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Protein than Raw Parsnips.
• Both Raw Parsnips and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Raw Parsnips as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.