Comparing Nutrients in 300 calories Boiled Parsnips VS Frozen Podded Peas

Weight per 300 calories

• Boiled Parsnips: 423g
• Frozen Podded Peas: 714g

Boiled Parsnips have 1.7 times more energy per 100g than Frozen Podded Peas. It has average energy density when compared to other foods. Frozen Podded Peas having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Parsnips or Frozen Podded Peas?

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips	7%	4%	89%
Frozen Podded Peas	26%	6%	68%

Macro Nutrients

	Boiled Parsnips	Frozen Podded Peas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	0.79% 0.013g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	4.75% 0.81g	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	39.6% 51.4g	130g per day for Men 19-50 years
Sugars	28% 20.3g	NA	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	40% 15.2g	58.3% 22g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips	Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.2% 0.35mg	35.7% 0.43mg	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	22.3% 3.57mg	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	84.6% 1.1mg	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	71.4% 286μg	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	175% 157mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.52% 4.23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips	Frozen Podded Peas	Recommended Dietary Allowance
Calcium	15.6% 156mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	64.8% 0.58mg	60.3% 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	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	29% 123mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	73% 1.68mg	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	52% 364mg	700mg per day for Men 19-50 years
Potassium	45.6% 1551mg	40.3% 1371mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.8% 42.3mg	1.9% 28.6mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	9.16% 339g	17.2% 638g	3700g per day for Men 19-50 years

Boiled Parsnips VS Frozen Podded Peas Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Parsnips or Frozen Podded Peas?

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

• 300 kcal of Frozen Podded Peas contain 3.3 times more Vitamin B2, 2.1 times more Vitamin B5, 2.8 times more Vitamin B6 and 2.9 times more Vitamin C than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Frozen Podded Peas provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 300 calories.
• Both Boiled and Drained Parsnips as well as Frozen Podded Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Parsnips have 1.4 times more Selenium than Frozen Podded Peas.
• While 300 kcal of Frozen Podded Peas contain 2.3 times more Calcium, 5.8 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 2.7 times more Zinc and 1.9 times more Water than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Frozen Podded Peas contain similar levels of Copper, Phosphorus and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Parsnips have 1.4 times more Carbohydrate than Frozen Podded Peas.
• While 300 kcal of Frozen Podded Peas contain 11.3 times more Omega 3, 1.5 times more Fiber and 3.6 times more Protein than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Frozen Podded Peas offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Parsnips provide inadequate amounts of Omega 3
• Both Boiled and Drained Parsnips as well as Frozen Podded Peas provide inadequate amounts of Omega 6 in 300 calories.