Comparing Nutrients in 1 pound Boiled Parsnips VS Boiled Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips	7%	4%	89%
Boiled Podded Peas	30%	5%	65%

Macro Nutrients

	Boiled Parsnips	Boiled Podded Peas	Recommended Dietary Allowance
Energy	11% 322kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	2.27% 0.39g	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	24.6% 32g	130g per day for Men 19-50 years
Sugars	30% 21.8g	25% 18g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	10.7% 6g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips	Boiled Podded Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.67mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	50.2% 0.65mg	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	33% 132μg	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	241% 217mg	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	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	94% 113μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips	Boiled Podded Peas	Recommended Dietary Allowance
Calcium	16.8% 168mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	39% 0.35mg	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	112% 8.94mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	33% 0.76mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	49% 1665mg	32% 1089mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	9.84% 364g	11% 403g	3700g per day for Men 19-50 years

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

• Boiled and Drained Parsnips have 1.3 times more Vitamin B3, 2 times more Vitamin B9 and 2.6 times more Vitamin E than Boiled and Drained Podded Peas.
• While Boiled and Drained Podded Peas contain more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B6, 3.7 times more Vitamin C and 25 times more Vitamin K than Boiled and Drained Parsnips.
• Both Boiled and Drained Parsnips and Boiled and Drained Podded Peas have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled and Drained Parsnips as well as Boiled and Drained Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Parsnips vs Boiled Podded Peas:

• Boiled and Drained Parsnips have 1.8 times more Copper, 1.8 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 2.4 times more Selenium than Boiled and Drained Podded Peas.
• While Boiled and Drained Podded Peas contain 3.4 times more Iron and 1.4 times more Zinc than Boiled and Drained Parsnips.
• Both Boiled and Drained Parsnips and Boiled and Drained Podded Peas have similar amounts of Calcium, Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Parsnips have 1.7 times more Energy, 2.4 times more Carbohydrate, 1.2 times more Sugars and 1.3 times more Fiber than Boiled and Drained Podded Peas.
• While Boiled and Drained Podded Peas contain 2.5 times more Protein than Boiled and Drained Parsnips.
• Both Boiled and Drained Parsnips as well as Boiled and Drained Podded Peas have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.