Comparing Nutrients in 300 calories Boiled Parsnips with Salt VS Cooked Frozen Podded Peas with Salt

Weight per 300 calories

• Boiled Parsnips with Salt: 423g
• Cooked Frozen Podded Peas with Salt: 600g

Boiled Parsnips with Salt have 1.4 times more energy per 100g than Cooked Frozen Podded Peas with Salt. It has average energy density when compared to other foods. Boiled Frozen Podded Peas, drained with Salt having low energy density.

Which food has more nutrients per 300 calories - Boiled Parsnips with Salt or Cooked Frozen Podded Peas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips with Salt	7%	4%	89%
Cooked Frozen Podded Peas with Salt	27%	7%	66%

Macro Nutrients

	Boiled Parsnips with Salt	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	0.79% 0.013g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.3% 72g	39% 50.6g	130g per day for Men 19-50 years
Sugars	28% 20.3g	40% 29g	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	44.5% 17g	49% 18.6g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips with Salt	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	44% 396μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.2% 0.35mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.7% 2.5mg	103% 5.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	80.3% 1.04mg	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	61.3% 245μg	52.5% 210μg	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	61% 55mg	147% 132mg	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	28% 4.23mg	19% 2.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.52% 4.23μg	151% 181μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips with Salt	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Calcium	15.6% 156mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	64.8% 0.58mg	60% 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	30.6% 2.45mg	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	29% 123mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	73% 1.7mg	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	41.6% 292mg	49.7% 348mg	700mg per day for Men 19-50 years
Potassium	45.6% 1551mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	69.3% 1039mg	96% 1446mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	9.16% 339g	14% 520g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Parsnips with Salt vs Cooked Frozen Podded Peas with Salt:

• Boiled and Drained Parsnips with Salt have 1.5 times more Vitamin E than Boiled Frozen Podded Peas, drained with Salt.
• While Boiled Frozen Podded Peas, drained with Salt contain more Vitamin A, 3.3 times more Vitamin B2, 2.1 times more Vitamin B5, 2.7 times more Vitamin B6, 2.4 times more Vitamin C and 42.9 times more Vitamin K than Boiled and Drained Parsnips with Salt.
• Both Boiled and Drained Parsnips with Salt and Boiled Frozen Podded Peas, drained with Salt have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Boiled and Drained Parsnips with Salt as well as Boiled Frozen Podded Peas, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Parsnips with Salt vs Cooked Frozen Podded Peas with Salt:

• Boiled and Drained Parsnips with Salt have 1.5 times more Selenium than Boiled Frozen Podded Peas, drained with Salt.
• While Boiled Frozen Podded Peas, drained with Salt contain 2.3 times more Calcium, 5.9 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.4 times more Sodium, 2.7 times more Zinc and 1.5 times more Water than Boiled and Drained Parsnips with Salt.
• Both Boiled and Drained Parsnips with Salt and Boiled Frozen Podded Peas, drained with Salt have similar amounts of Copper, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Parsnips with Salt have 1.4 times more Carbohydrate than Boiled Frozen Podded Peas, drained with Salt.
• While Boiled Frozen Podded Peas, drained with Salt contain 11.8 times more Omega 3, 4.9 times more Omega 6, 1.4 times more Sugars and 3.8 times more Protein than Boiled and Drained Parsnips with Salt.
• Both Boiled and Drained Parsnips with Salt and Boiled Frozen Podded Peas, drained with Salt have similar amounts of Energy and Fiber per 300 kcal.
• Both Boiled and Drained Parsnips with Salt as well as Boiled Frozen Podded Peas, drained with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.