Comparing Nutrients in 1 pound Parsnips VS Boiled Parsnips

Macros Ratio

	Protein	Fat	Carbs
Parsnips	6%	3%	91%
Boiled Parsnips	7%	4%	89%

Macro Nutrients

	Parsnips	Boiled Parsnips	Recommended Dietary Allowance
Energy	11.7% 340kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.1% 0.19g	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	59.4% 77g	130g per day for Men 19-50 years
Sugars	30% 21.8g	30% 21.8g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Parsnips	Boiled Parsnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.4% 2.72mg	53.3% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	32.4% 0.42mg	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	65.8% 263μg	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	65.5% 59mg	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	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	85% 102μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsnips	Boiled Parsnips	Recommended Dietary Allowance
Calcium	16.3% 163mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	69.6% 0.63mg	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	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	58% 1.33mg	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	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	49% 1665mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	9.75% 361g	9.84% 364g	3700g per day for Men 19-50 years

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

• Raw Parsnips have 1.3 times more Vitamin C, 1.5 times more Vitamin E and 22.5 times more Vitamin K than Boiled and Drained Parsnips.
• Both Raw Parsnips and Boiled and Drained Parsnips have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Raw Parsnips as well as Boiled and Drained Parsnips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Parsnips vs Boiled Parsnips:

• Raw Parsnips have 1.9 times more Manganese and 2.3 times more Zinc than Boiled and Drained Parsnips.
• Both Raw Parsnips and Boiled and Drained Parsnips have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Parsnips have 1.4 times more Fiber than Boiled and Drained Parsnips.
• Both Raw Parsnips and Boiled and Drained Parsnips have similar amounts of Energy, Carbohydrate, Sugars and Protein per 1 lb.
• Both Raw Parsnips as well as Boiled and Drained Parsnips have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.