Comparing Nutrients in 300 calories Parsnips VS Boiled Podded Peas

Weight per 300 calories

• Parsnips: 400g
• Boiled Podded Peas: 714g

Parsnips have 1.8 times more energy per 100g than Boiled Podded Peas. It has average energy density when compared to other foods. Boiled and Drained Podded Peas having low energy density.

Discover which food has more nutrients per 300 calories - Parsnips or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	3.57% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	38.7% 50.4g	130g per day for Men 19-50 years
Sugars	26.5% 19g	39.3% 28.5g	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	51.6% 19.6g	52.6% 20g	38g per day for Men 19-50 years
Protein	8.57% 4.8g	41.7% 23.4g	56g per day for Men 19-50 years

Vitamins

	Parsnips	Boiled Podded Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	41.3% 371μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	41.8% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	24% 3.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	79% 1.03mg	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	67% 268μg	51.8% 207μg	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	75.6% 68mg	380% 342mg	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	39.7% 5.96mg	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	149% 179μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsnips	Boiled Podded Peas	Recommended Dietary Allowance
Calcium	14.4% 144mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	61% 0.55mg	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	29.5% 2.36mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	44.2% 186mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	52% 1.2mg	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	40.6% 284mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	50.4% 1714mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.9% 28.6mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	8.6% 318g	17% 635g	3700g per day for Men 19-50 years

Parsnips VS Boiled Podded Peas Nutrients Per 300 Kcal

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

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

• 300 calories of Parsnips have 1.3 times more Vitamin B9 and 2.1 times more Vitamin E than Boiled Podded Peas.
• While 300 kcal of Boiled and Drained Podded Peas contain more Vitamin A, 2.5 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 2.9 times more Vitamin B6, 5 times more Vitamin C and 2 times more Vitamin K than Raw Parsnips.
• 300 calories of Parsnips have insufficient amounts of Vitamin A
• Both Raw Parsnips as well as Boiled and Drained Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Parsnips have 1.9 times more Manganese and 1.4 times more Selenium than Boiled Podded Peas.
• While 300 kcal of Boiled and Drained Podded Peas contain 2.1 times more Calcium, 6 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus and 2 times more Water than Raw Parsnips.
• Both Parsnips and Boiled Podded Peas contain similar levels of Copper, Potassium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Parsnips have 1.4 times more Carbohydrate than Boiled Podded Peas.
• While 300 kcal of Boiled and Drained Podded Peas contain 8.9 times more Omega 3, 1.5 times more Sugars and 4.9 times more Protein than Raw Parsnips.
• Both Parsnips and Boiled Podded Peas offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Parsnips provide inadequate amounts of Omega 3
• Both Raw Parsnips as well as Boiled and Drained Podded Peas provide inadequate amounts of Omega 6 in 300 calories.