Comparing Nutrients in 1 pound Tomato Puree VS Parsnips

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Parsnips	6%	3%	91%

Macro Nutrients

	Tomato Puree	Parsnips	Recommended Dietary Allowance
Energy	5.94% 172kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	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	31.3% 40.7g	62.8% 81.6g	130g per day for Men 19-50 years
Sugars	30.2% 22g	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	15% 10.8g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Parsnips	Recommended Dietary Allowance
Vitamin A	13% 118μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	54.4% 2.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	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	12.5% 50μg	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	53.4% 48mg	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	59.6% 8.94mg	45% 6.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	85% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Parsnips	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	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	101% 8.07mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	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	26% 181mg	46% 322mg	700mg per day for Men 19-50 years
Potassium	58.6% 1991mg	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	8.47% 127mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	10.8% 399g	9.75% 361g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Parsnips per 1 lb

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

Lets compare vitamin content per 1 pound of Tomato Puree vs Parsnips:

• 1 pound of Tomato Puree has more Vitamin A, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.3 times more Vitamin E than Parsnips.
• While 1 lb of Raw Parsnips contains 3.6 times more Vitamin B1, 1.4 times more Vitamin B5, 6.1 times more Vitamin B9, 1.6 times more Vitamin C and 6.6 times more Vitamin K than Canned Tomato Puree.
• 1 pound of Parsnips have insufficient amounts of Vitamin A
• Both Canned Tomato Puree as well as Raw Parsnips have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Puree vs Parsnips:

• 1 pound of Tomato Puree has 2.4 times more Copper and 3 times more Iron than Parsnips.
• While 1 lb of Raw Parsnips contains 2 times more Calcium, 1.3 times more Magnesium, 3.3 times more Manganese, 1.8 times more Phosphorus, 2.6 times more Selenium and 1.6 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Parsnips contain similar levels of Potassium and Water per one pound.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Puree has 1.4 times more Protein than Parsnips.
• While 1 lb of Raw Parsnips contains 2 times more Energy, 2 times more Carbohydrate and 2.6 times more Fiber than Canned Tomato Puree.
• Both Tomato Puree and Parsnips offer comparable quantities of Sugars per one pound.
• 1 pound of Tomato Puree provide inadequate amounts of Energy
• Both Canned Tomato Puree as well as Raw Parsnips provide inadequate amounts of Omega 3 and Omega 6 in one pound.