Comparing Nutrients in 1 kilogram Canned Green Peas with Liquids and Salt VS Parsnips

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids and Salt	20%	7%	73%
Parsnips	6%	3%	91%

Macro Nutrients

	Canned Green Peas with Liquids and Salt	Parsnips	Recommended Dietary Allowance
Energy	20% 580kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.83g	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	81.5% 106g	138% 180g	130g per day for Men 19-50 years
Sugars	44% 32g	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	1.38% 1g	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 29.5g	NA	g per day for Men 19-50 years
Fiber	87% 33g	129% 49g	38g per day for Men 19-50 years
Protein	53.8% 30g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids and Salt	Parsnips	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	60% 240μg	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	86.7% 78mg	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	1.33% 0.2mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	173% 207μg	188% 225μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids and Salt	Parsnips	Recommended Dietary Allowance
Calcium	20% 200mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	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	161% 13mg	73.8% 5.9mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	90% 630mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	110% 3750mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	123% 1850mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	23% 851g	21.5% 795g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Peas with Liquids and Salt VS Parsnips per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Green Peas with Liquids and Salt versus 1 kg of Parsnips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Green Peas with Liquids and Salt vs Parsnips:

• 1 kilogram of Canned Green Peas with Liquids and Salt has more Vitamin A and 1.4 times more Vitamin B3 than Parsnips.
• While 1 kg of Raw Parsnips contains 2.1 times more Vitamin B2, 6.6 times more Vitamin B5, 1.4 times more Vitamin B6, 2.8 times more Vitamin B9, 2.2 times more Vitamin C and 74.5 times more Vitamin E than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Parsnips provide similar amounts of Vitamin B1 and Vitamin K per one kilogram.
• 1 kilogram of Canned Green Peas with Liquids and Salt have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin E
• 1 kilogram of Parsnips have insufficient amounts of Vitamin A
• Both Canned Green Peas Solids and Liquids with Salt as well as Raw Parsnips have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Green Peas with Liquids and Salt vs Parsnips:

• 1 kilogram of Canned Green Peas with Liquids and Salt has 2.2 times more Iron, 18.5 times more Sodium and 1.2 times more Zinc than Parsnips.
• While 1 kg of Raw Parsnips contains 1.8 times more Calcium, 1.5 times more Magnesium, 2.7 times more Manganese, 3.5 times more Potassium and 1.4 times more Selenium than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Parsnips contain similar levels of Copper, Phosphorus and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Green Peas with Liquids and Salt has 14.3 times more Omega 3 and 2.5 times more Protein than Parsnips.
• While 1 kg of Raw Parsnips contains 1.3 times more Energy, 1.7 times more Carbohydrate, 1.5 times more Sugars and 1.5 times more Fiber than Canned Green Peas Solids and Liquids with Salt.
• 1 kilogram of Parsnips provide inadequate amounts of Omega 3
• Both Canned Green Peas Solids and Liquids with Salt as well as Raw Parsnips provide inadequate amounts of Omega 6 in one kilogram.