Comparing Nutrients in 1 pound Parsnips VS Boiled Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Parsnips	6%	3%	91%
Boiled Podded Peas	30%	5%	65%

Macro Nutrients

	Parsnips	Boiled Podded Peas	Recommended Dietary Allowance
Energy	11.7% 340kcal	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	62.8% 81.6g	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	58.5% 22.2g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	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	34% 0.41mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.4% 2.72mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	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	76% 304μg	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	85.7% 77mg	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	45% 6.76mg	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	85% 102μg	94% 113μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsnips	Boiled Podded Peas	Recommended Dietary Allowance
Calcium	16.3% 163mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	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	33.5% 2.68mg	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	110% 2.54mg	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	46% 322mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	32% 1089mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	9.75% 361g	11% 403g	3700g per day for Men 19-50 years

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

• Raw Parsnips have 1.3 times more Vitamin B3, 2.3 times more Vitamin B9 and 3.8 times more Vitamin E than Boiled and Drained Podded Peas.
• While Boiled and Drained Podded Peas contain more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B6 and 2.8 times more Vitamin C than Raw Parsnips.
• Both Raw Parsnips and Boiled and Drained Podded Peas have similar amounts of Vitamin B5 and Vitamin K per 1 lb.
• Both Raw 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 Parsnips vs Boiled Podded Peas:

• Raw Parsnips have 1.6 times more Copper, 3.3 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium, 2.6 times more Selenium and 1.6 times more Zinc than Boiled and Drained Podded Peas.
• While Boiled and Drained Podded Peas contain 3.3 times more Iron than Raw Parsnips.
• Both Raw 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:

• Raw Parsnips have 1.8 times more Energy, 2.6 times more Carbohydrate, 1.2 times more Sugars and 1.8 times more Fiber than Boiled and Drained Podded Peas.
• While Boiled and Drained Podded Peas contain 2.7 times more Protein than Raw Parsnips.
• Both Raw 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.