Comparing Nutrients in 1 pound Boiled Podded Peas VS Parsnips

Macros Ratio

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

Macro Nutrients

	Boiled Podded Peas	Parsnips	Recommended Dietary Allowance
Energy	6.57% 191kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.27% 0.39g	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	24.6% 32g	62.8% 81.6g	130g per day for Men 19-50 years
Sugars	25% 18g	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	33.4% 12.7g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	26.5% 15g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Boiled Podded Peas	Parsnips	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	54.4% 2.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.2% 0.65mg	31.4% 0.41mg	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	33% 132μg	76% 304μg	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	241% 217mg	85.7% 77mg	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	11.8% 1.77mg	45% 6.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	94% 113μg	85% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Podded Peas	Parsnips	Recommended Dietary Allowance
Calcium	19% 191mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	60.5% 0.54mg	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	112% 8.94mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	110% 2.54mg	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	35.6% 249mg	46% 322mg	700mg per day for Men 19-50 years
Potassium	32% 1089mg	50% 1701mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	11% 403g	9.75% 361g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Podded Peas VS Parsnips per 1 lb

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

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

• 1 pound of Boiled Podded Peas has 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 Parsnips.
• While 1 lb of Raw Parsnips contains 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.
• Both Boiled Podded Peas and Parsnips provide similar amounts of Vitamin B5 and Vitamin K per one pound.
• 1 pound of Parsnips have insufficient amounts of Vitamin A
• Both Boiled and Drained Podded Peas as well as Raw Parsnips have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Podded Peas has 3.3 times more Iron than Parsnips.
• While 1 lb of Raw Parsnips contains 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.
• Both Boiled Podded Peas and Parsnips contain similar levels of Calcium, Magnesium and Water per one pound.
• 1 pound of Boiled Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Podded Peas has 2.7 times more Protein than Parsnips.
• While 1 lb of Raw Parsnips contains 1.8 times more Energy, 2.6 times more Carbohydrate and 1.8 times more Fiber than Boiled and Drained Podded Peas.
• Both Boiled Podded Peas and Parsnips offer comparable quantities of Sugars per one pound.
• 1 pound of Boiled Podded Peas provide inadequate amounts of Energy
• Both Boiled and Drained Podded Peas as well as Raw Parsnips provide inadequate amounts of Omega 3 and Omega 6 in one pound.