Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Boiled Parsnips

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled Parsnips	7%	4%	89%

Macro Nutrients

	Cooked Broccoli Raab	Boiled Parsnips	Recommended Dietary Allowance
Energy	3.9% 113kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	59.4% 77g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	30% 21.8g	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	1.5% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	43% 16.3g	38g per day for Men 19-50 years
Protein	31% 17.4g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Parsnips	Recommended Dietary Allowance
Vitamin A	114% 1030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	53.3% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	32.4% 0.42mg	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	80.5% 322μg	65.8% 263μg	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	186% 168mg	65.5% 59mg	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	76.5% 11.5mg	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled Parsnips	Recommended Dietary Allowance
Calcium	53.5% 535mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	69.6% 0.63mg	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	72% 5.76mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	58% 1.33mg	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	53% 372mg	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	49% 1665mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.84% 364g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Boiled Parsnips per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of Boiled Parsnips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Boiled Parsnips:

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 2 times more Vitamin B1, 2.7 times more Vitamin B2, 2.8 times more Vitamin B3, 2.4 times more Vitamin B6, 1.2 times more Vitamin B9, 2.8 times more Vitamin C, 2.5 times more Vitamin E and 256 times more Vitamin K than Boiled Parsnips.
• While 1 lb of Boiled and Drained Parsnips contains 1.3 times more Vitamin B5 than Cooked Broccoli Raab.
• 1 pound of Boiled Parsnips have insufficient amounts of Vitamin A and Vitamin K
• Both Cooked Broccoli Raab as well as Boiled and Drained Parsnips have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Boiled Parsnips:

• 1 pound of Cooked Broccoli Raab has 3.2 times more Calcium, 2.2 times more Iron, 1.3 times more Manganese, 5.6 times more Sodium and 2.1 times more Zinc than Boiled Parsnips.
• While 1 lb of Boiled and Drained Parsnips contains 1.8 times more Copper and 1.3 times more Selenium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Parsnips contain similar levels of Magnesium, Phosphorus, Potassium and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 67 times more Omega 3 and 2.9 times more Protein than Boiled Parsnips.
• While 1 lb of Boiled and Drained Parsnips contains 2.8 times more Energy, 5.5 times more Carbohydrate, 7.7 times more Sugars and 1.3 times more Fiber than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• 1 pound of Boiled Parsnips provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Boiled and Drained Parsnips provide inadequate amounts of Omega 6 in one pound.