Comparing Nutrients in 1 pound Parsley VS Boiled Parsnips

Macros Ratio

	Protein	Fat	Carbs
Parsley	27%	16%	57%
Boiled Parsnips	7%	4%	89%

Macro Nutrients

	Parsley	Boiled Parsnips	Recommended Dietary Allowance
Energy	5.63% 163kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.87% 0.6g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	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	22% 28.7g	59.4% 77g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	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	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	39.4% 15g	43% 16.3g	38g per day for Men 19-50 years
Protein	24% 13.5g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Parsley	Boiled Parsnips	Recommended Dietary Allowance
Vitamin A	212% 1910μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.96mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	53.3% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	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	172% 689μg	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	670% 603mg	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	22.7% 3.4mg	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6199% 7439μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsley	Boiled Parsnips	Recommended Dietary Allowance
Calcium	62.6% 626mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	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	352% 28mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	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	37.6% 263mg	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	74% 2513mg	49% 1665mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	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	44% 4.85mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	10.8% 398g	9.84% 364g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Parsley vs Boiled Parsnips:

• Fresh Parsley has more Vitamin A, 1.9 times more Vitamin B2, 1.8 times more Vitamin B3, 2.6 times more Vitamin B9, 10.2 times more Vitamin C and 1640 times more Vitamin K than Boiled and Drained Parsnips.
• While Boiled and Drained Parsnips contain 1.5 times more Vitamin B5 and 1.3 times more Vitamin E than Fresh Parsley.
• Both Fresh Parsley and Boiled and Drained Parsnips have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Fresh Parsley as well as Boiled and Drained Parsnips have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Parsley vs Boiled Parsnips:

• Fresh Parsley has 3.7 times more Calcium, 10.7 times more Iron, 1.7 times more Magnesium, 1.5 times more Potassium, 5.6 times more Sodium and 4.1 times more Zinc than Boiled and Drained Parsnips.
• While Boiled and Drained Parsnips contain 1.8 times more Manganese and 17 times more Selenium than Fresh Parsley.
• Both Fresh Parsley and Boiled and Drained Parsnips have similar amounts of Copper, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Fresh Parsley has 2.3 times more Protein than Boiled and Drained Parsnips.
• While Boiled and Drained Parsnips contain 2 times more Energy, 2.7 times more Carbohydrate and 5.6 times more Sugars than Fresh Parsley.
• Both Fresh Parsley and Boiled and Drained Parsnips have similar amounts of Fiber per 1 lb.
• Both Fresh Parsley as well as Boiled and Drained Parsnips have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.