Comparing Nutrients in 500 calories Boiled Parsnips VS Canned Carrots with Salt

Weight per 500 calories

• Boiled Parsnips: 704g
• Canned Carrots with Salt: 2000g

Boiled Parsnips have 2.8 times more energy per 100g than Canned Carrots with Salt. It has average energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Parsnips or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips	7%	4%	89%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Parsnips	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.18% 2.1g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	1.32% 0.021g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	85.2% 111g	130g per day for Men 19-50 years
Sugars	46.6% 34g	68.4% 49.6g	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	66.7% 25.4g	79% 30g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.7% 0.58mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83% 4.14mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.4% 0.65mg	172% 2.24mg	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	102% 408μg	45% 180μg	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	102% 92mg	60% 54mg	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	47% 7.04mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.87% 7.04μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	26% 261mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	231% 2.08mg	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	51% 4.1mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	391% 9mg	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	69.4% 486mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	76% 2585mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	21.8% 12μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	4.7% 70.4mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	15.3% 565g	50.2% 1859g	3700g per day for Men 19-50 years

Boiled Parsnips VS Canned Carrots With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Parsnips or Canned Carrots with Salt?

Lets compare vitamin content per 500 calories of Boiled Parsnips vs Canned Carrots with Salt:

• 500 calories of Boiled Parsnips have 1.6 times more Vitamin B1, 1.5 times more Vitamin B5, 2.3 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain more Vitamin A, 1.7 times more Vitamin B2, 2.2 times more Vitamin B3, 3.4 times more Vitamin B6, 2.1 times more Vitamin E and 27.8 times more Vitamin K than Boiled and Drained Parsnips.
• 500 calories of Boiled Parsnips have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Parsnips as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Parsnips vs Canned Carrots with Salt:

• 500 calories of Boiled Parsnips have 1.3 times more Magnesium and 1.5 times more Selenium than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 1.9 times more Calcium, 2.1 times more Copper, 3.1 times more Iron, 4.3 times more Manganese, 1.4 times more Potassium, 68.7 times more Sodium, 2.8 times more Zinc and 3.3 times more Water than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Canned Carrots with Salt contain similar levels of Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Drained Canned Carrots with Salt contain 10.4 times more Omega 3, 1.5 times more Sugars and 1.4 times more Protein than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Canned Carrots with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Boiled Parsnips provide inadequate amounts of Omega 3
• Both Boiled and Drained Parsnips as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 500 calories.