Comparing Nutrients in 1 pound Boiled Parsnips VS Green Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips	7%	4%	89%
Green Peas	26%	4%	70%

Macro Nutrients

	Boiled Parsnips	Green Peas	Recommended Dietary Allowance
Energy	11% 322kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	4.06% 0.69g	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	50.4% 65.5g	130g per day for Men 19-50 years
Sugars	30% 21.8g	35.5% 25.7g	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	2.44% 1.77g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 22.6g	g per day for Men 19-50 years
Fiber	43% 16.3g	68% 26g	38g per day for Men 19-50 years
Protein	10.7% 6g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips	Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.67mg	9.43% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	59% 0.77mg	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	73.7% 295μg	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	202% 181mg	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	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	94% 112μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips	Green Peas	Recommended Dietary Allowance
Calcium	16.8% 168mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	88.7% 0.8mg	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	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	81% 1.86mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	49% 1665mg	32.6% 1107mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	51% 5.62mg	11mg per day for Men 19-50 years
Water	9.84% 364g	9.67% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Parsnips VS Green Peas per 1 lb

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

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

• 1 pound of Boiled Parsnips has 5.7 times more Vitamin B5 and 7.7 times more Vitamin E than Green Peas.
• While 1 lb of Raw Green Peas contains more Vitamin A, 3.2 times more Vitamin B1, 2.6 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B6, 3.1 times more Vitamin C and 24.8 times more Vitamin K than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Green Peas provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Boiled Parsnips have insufficient amounts of Vitamin A and Vitamin K
• 1 pound of Green Peas have insufficient amounts of Vitamin E
• Both Boiled and Drained Parsnips as well as Raw Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Parsnips has 1.5 times more Calcium and 1.5 times more Potassium than Green Peas.
• While 1 lb of Raw Green Peas contains 1.3 times more Copper, 2.5 times more Iron, 1.4 times more Manganese, 1.6 times more Phosphorus and 4.8 times more Zinc than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Green Peas contain similar levels of Magnesium, Selenium and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Green Peas contains 11.7 times more Omega 3, 1.6 times more Fiber and 4.1 times more Protein than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Green Peas offer comparable quantities of Energy, Carbohydrate and Sugars per one pound.
• 1 pound of Boiled Parsnips provide inadequate amounts of Omega 3
• Both Boiled and Drained Parsnips as well as Raw Green Peas provide inadequate amounts of Omega 6 in one pound.