Comparing Nutrients in 500 calories Boiled Parsnips VS Oil Roasted Almonds

Weight per 500 calories

• Boiled Parsnips: 704g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 8.5 times more energy per unit of mass than Boiled and Drained Parsnips, which is very high in comparison to other foods. Boiled Parsnips having average energy density.

Discover which food has more nutrients per 500 calories - Boiled Parsnips or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips	7%	4%	89%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled Parsnips	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.18% 2.1g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	1.32% 0.021g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	46.6% 34g	5.17% 3.75g	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	0% 0g	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	% 0.033g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	66.7% 25.4g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.7% 0.58mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83% 4.14mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.4% 0.65mg	7.48% 0.097mg	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	5.56% 22.2μg	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	0% 0mg	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	143% 21.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.87% 7.04μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	26% 261mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	87.4% 0.79mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	88% 2.03mg	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	55% 384mg	700mg per day for Men 19-50 years
Potassium	76% 2585mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	21.8% 12μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	4.7% 70.4mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	15.3% 565g	0.062% 2.3g	3700g per day for Men 19-50 years

Boiled Parsnips VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Parsnips or Oil Roasted Almonds?

Lets compare vitamin content per 500 calories of Boiled Parsnips vs Oil Roasted Almonds:

• 500 calories of Boiled Parsnips have 7.7 times more Vitamin B1, 1.7 times more Vitamin B3, 22 times more Vitamin B5, 6.7 times more Vitamin B6, 18.4 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 1.8 times more Vitamin B2 and 3 times more Vitamin E than Boiled and Drained Parsnips.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled and Drained Parsnips as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Boiled Parsnips vs Oil Roasted Almonds:

• 500 calories of Boiled Parsnips have 1.2 times more Copper, 1.3 times more Iron, 1.3 times more Phosphorus, 4.5 times more Potassium, 3.5 times more Selenium and 245 times more Water than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 1.4 times more Zinc than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Oil Roasted Almonds contain similar levels of Calcium, Magnesium and Manganese per 500 calories.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Parsnips have 8.2 times more Carbohydrate, 9 times more Sugars and 2.9 times more Fiber than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 21.5 times more Fat, 9.8 times more Saturated Fat, 38.6 times more Omega 6 and 1.9 times more Protein than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Oil Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Parsnips provide inadequate amounts of Omega 6
• Both Boiled and Drained Parsnips as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.