Comparing Nutrients in 1 kilogram Boiled Podded Peas VS Parsnips

Macros Ratio

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

Macro Nutrients

	Boiled Podded Peas	Parsnips	Recommended Dietary Allowance
Energy	14.5% 420kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	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	54.2% 70.5g	138% 180g	130g per day for Men 19-50 years
Sugars	55% 40g	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	73.7% 28g	129% 49g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Podded Peas	Parsnips	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.28mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.73mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	69.2% 0.9mg	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	72.5% 290μg	168% 670μg	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	532% 479mg	189% 170mg	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	26% 3.9mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	208% 250μg	188% 225μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Podded Peas	Parsnips	Recommended Dietary Allowance
Calcium	42% 420mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	133% 1.2mg	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	246% 19.7mg	73.8% 5.9mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	243% 5.6mg	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	78.6% 550mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	70.6% 2400mg	110% 3750mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	24% 889g	21.5% 795g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Podded Peas VS Parsnips per 1 kg

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

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

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

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

• 1 kilogram of Boiled Podded Peas has 3.3 times more Iron than Parsnips.
• While 1 kg of Raw Parsnips contains 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 and Drained Podded Peas.
• Both Boiled Podded Peas and Parsnips 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 Boiled Podded Peas has 2.7 times more Protein than Parsnips.
• While 1 kg of Raw Parsnips contains 1.8 times more Energy, 2.6 times more Carbohydrate and 1.8 times more Fiber than Boiled and Drained Podded Peas.
• Both Boiled Podded Peas and Parsnips offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Boiled Podded Peas provide inadequate amounts of Energy
• Both Boiled and Drained Podded Peas as well as Raw Parsnips provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.