Comparing Nutrients in 1 pound Roasted Almonds VS Boiled Parsnips

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Parsnips	7%	4%	89%

Macro Nutrients

	Roasted Almonds	Boiled Parsnips	Recommended Dietary Allowance
Energy	94% 2712kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	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	73.3% 95g	59.4% 77g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	43% 16.3g	38g per day for Men 19-50 years
Protein	170% 95g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Parsnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	53.3% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	62.4% 249μg	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	0% 0mg	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	723% 108mg	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Parsnips	Recommended Dietary Allowance
Calcium	122% 1216mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	211% 17mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	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	305% 2136mg	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	49% 1665mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.3% 11g	9.84% 364g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Boiled Parsnips per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds 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 Roasted Almonds vs Boiled Parsnips:

• 1 pound of Roasted Almonds has 23.5 times more Vitamin B2, 5 times more Vitamin B3, 1.5 times more Vitamin B6 and 23.9 times more Vitamin E than Boiled Parsnips.
• While 1 lb of Boiled and Drained Parsnips contains 1.8 times more Vitamin B5 and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Parsnips provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin C
• Both Dry Roasted Almonds as well as Boiled and Drained Parsnips have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Boiled Parsnips:

• 1 pound of Roasted Almonds has 7.2 times more Calcium, 8 times more Copper, 6.4 times more Iron, 9.6 times more Magnesium, 7.6 times more Manganese, 6.8 times more Phosphorus, 1.9 times more Potassium and 12.7 times more Zinc than Boiled Parsnips.
• While 1 lb of Boiled and Drained Parsnips contains 33.3 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Parsnips contain similar levels of Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 8.4 times more Energy, 175.1 times more Fat, 81.8 times more Saturated Fat, 315.7 times more Omega 6, 1.2 times more Carbohydrate, 3 times more Fiber and 15.9 times more Protein than Boiled Parsnips.
• Both Roasted Almonds and Boiled Parsnips offer comparable quantities of Sugars per one pound.
• 1 pound of Boiled Parsnips provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Boiled and Drained Parsnips provide inadequate amounts of Omega 3 in one pound.