Comparing Nutrients in 1 pound Boiled Parsnips VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips	7%	4%	89%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Parsnips	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11% 322kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	998% 170g	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	72% 93g	130g per day for Men 19-50 years
Sugars	30% 21.8g	NA	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	137% 52g	38g per day for Men 19-50 years
Protein	10.7% 6g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.67mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.8% 168mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	924% 8.3mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	49% 1665mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	NA	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	219% 24mg	11mg per day for Men 19-50 years
Water	9.84% 364g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Parsnips vs Toasted Sunflower Seeds:

• Boiled and Drained Parsnips have 9.3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.9 times more Vitamin B1, 5.6 times more Vitamin B2, 5.8 times more Vitamin B3, 12 times more Vitamin B5, 8.7 times more Vitamin B6 and 4.1 times more Vitamin B9 than Boiled and Drained Parsnips.
• Both Boiled and Drained Parsnips as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Parsnips vs Toasted Sunflower Seeds:

• Boiled and Drained Parsnips have 80.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Calcium, 13.3 times more Copper, 11.7 times more Iron, 4.4 times more Magnesium, 7.2 times more Manganese, 16.8 times more Phosphorus, 1.3 times more Potassium and 20.4 times more Zinc than Boiled and Drained Parsnips.

Comparison of macro-nutrients per 1 pound:

• Toasted Sunflower Seed Kernels no Salt contain 8.7 times more Energy, 189.3 times more Fat, 119.1 times more Saturated Fat, 26.3 times more Omega 3, 912 times more Omega 6, 3.2 times more Fiber and 13 times more Protein than Boiled and Drained Parsnips.
• Both Boiled and Drained Parsnips and Toasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 1 lb.
• Both Boiled and Drained Parsnips as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.