Comparing Nutrients in 1 kilogram Edible Podded Peas VS Parsnips

Macros Ratio

	Protein	Fat	Carbs
Edible Podded Peas	26%	4%	70%
Parsnips	6%	3%	91%

Macro Nutrients

	Edible Podded Peas	Parsnips	Recommended Dietary Allowance
Energy	14.5% 420kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	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	58% 75.5g	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	68.4% 26g	129% 49g	38g per day for Men 19-50 years
Protein	50% 28g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Edible Podded Peas	Parsnips	Recommended Dietary Allowance
Vitamin A	60% 540μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	105% 420μg	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	667% 600mg	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

	Edible Podded Peas	Parsnips	Recommended Dietary Allowance
Calcium	43% 430mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	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	260% 21mg	73.8% 5.9mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	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	75.7% 530mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	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	24.5% 2.7mg	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

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

• Raw Edible Podded Peas have more Vitamin A, 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.5 times more Vitamin C than Raw Parsnips.
• While Raw Parsnips contain 1.6 times more Vitamin B9 and 3.8 times more Vitamin E than Raw Edible Podded Peas.
• Both Raw Edible Podded Peas and Raw Parsnips have similar amounts of Vitamin B3 and Vitamin K per 1 kg.
• Both Raw Edible Podded Peas as well as Raw Parsnips have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Edible Podded Peas have 3.5 times more Iron than Raw Parsnips.
• While Raw Parsnips contain 1.5 times more Copper, 2.3 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Potassium, 2.6 times more Selenium and 2.2 times more Zinc than Raw Edible Podded Peas.
• Both Raw Edible Podded Peas and Raw Parsnips have similar amounts of Calcium, Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Edible Podded Peas have 2.3 times more Protein than Raw Parsnips.
• While Raw Parsnips contain 1.8 times more Energy, 2.4 times more Carbohydrate and 1.9 times more Fiber than Raw Edible Podded Peas.
• Both Raw Edible Podded Peas and Raw Parsnips have similar amounts of Sugars per 1 kg.
• Both Raw Edible Podded Peas as well as Raw Parsnips have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.