Comparing Nutrients in 1 pound Boiled Parsnips VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips	7%	4%	89%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Parsnips	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	11% 322kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.4% 77g	19.3% 25g	130g per day for Men 19-50 years
Sugars	30% 21.8g	15.5% 11.2g	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	43% 16.3g	18% 6.8g	38g per day for Men 19-50 years
Protein	10.7% 6g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.67mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	39% 0.51mg	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	65.8% 263μg	10.2% 41μg	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	65.5% 59mg	13.6% 12.2mg	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	30.2% 4.54mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	16.8% 168mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	52.4% 0.47mg	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	33% 2.63mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	88.7% 2.04mg	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	44.7% 313mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	49% 1665mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	9.84% 364g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Parsnips VS Canned Carrots with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Parsnips versus 1 lb of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Parsnips vs Canned Carrots with Salt:

• 1 pound of Boiled Parsnips has 4.6 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 4.4 times more Vitamin B5, 6.4 times more Vitamin B9, 4.8 times more Vitamin C and 1.4 times more Vitamin E than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains more Vitamin A and 9.8 times more Vitamin K than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Canned Carrots with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Boiled Parsnips have insufficient amounts of Vitamin A and Vitamin K
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Boiled and Drained Parsnips as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Parsnips vs Canned Carrots with Salt:

• 1 pound of Boiled Parsnips has 1.5 times more Calcium, 1.3 times more Copper, 3.6 times more Magnesium, 2.9 times more Phosphorus, 2.1 times more Potassium and 4.3 times more Selenium than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 1.5 times more Manganese and 24.2 times more Sodium than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Canned Carrots with Salt contain similar levels of Iron, Zinc and Water per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Parsnips has 2.8 times more Energy, 3.1 times more Carbohydrate, 1.9 times more Sugars, 2.4 times more Fiber and 2.1 times more Protein than Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Parsnips as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.