Comparing Nutrients in 1 pound Parsnips VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Parsnips	6%	3%	91%
Cassava	3%	2%	95%

Macro Nutrients

	Parsnips	Cassava	Recommended Dietary Allowance
Energy	11.7% 340kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.8% 81.6g	133% 173g	130g per day for Men 19-50 years
Sugars	30% 21.8g	10.6% 7.7g	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	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	58.5% 22.2g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Parsnips	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.4% 2.72mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	30.7% 0.4mg	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	76% 304μg	30.6% 122μg	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	85.7% 77mg	104% 93mg	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	45% 6.76mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	85% 102μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsnips	Cassava	Recommended Dietary Allowance
Calcium	16.3% 163mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	50.4% 0.45mg	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	33.5% 2.68mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	75.7% 1.74mg	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	46% 322mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.75% 361g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Parsnips VS Cassava per 1 lb

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

Lets compare vitamin content per 1 pound of Parsnips vs Cassava:

• 1 pound of Parsnips has 5.6 times more Vitamin B5, 2.5 times more Vitamin B9, 7.8 times more Vitamin E and 11.8 times more Vitamin K than Cassava.
• Both Parsnips and Cassava provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per one pound.
• 1 pound of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Parsnips as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Parsnips vs Cassava:

• 1 pound of Parsnips has 2.3 times more Calcium, 2.2 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 2.6 times more Phosphorus, 1.4 times more Potassium, 2.6 times more Selenium, 1.7 times more Zinc and 1.3 times more Water than Cassava.
• Both Parsnips and Cassava contain similar levels of Copper per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Parsnips has 2.8 times more Sugars and 2.7 times more Fiber than Cassava.
• While 1 lb of Raw Cassava contains 2.1 times more Energy and 2.1 times more Carbohydrate than Raw Parsnips.
• Both Parsnips and Cassava offer comparable quantities of Protein per one pound.
• Both Raw Parsnips as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one pound.