Comparing Nutrients in 500 calories Boiled Parsnips VS Valencia Oranges

Weight per 500 calories

• Boiled Parsnips: 704g
• Valencia Oranges: 1020g

Boiled Parsnips have 1.4 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Boiled Parsnips or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips	7%	4%	89%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Parsnips	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.18% 2.1g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	1.32% 0.021g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	93% 121g	130g per day for Men 19-50 years
Sugars	46.6% 34g	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	66.7% 25.4g	67% 25.5g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.7% 0.58mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83% 4.14mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.4% 0.65mg	49.5% 0.64mg	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	99% 398μg	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	550% 495mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.87% 7.04μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips	Valencia Oranges	Recommended Dietary Allowance
Calcium	26% 261mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	42% 0.38mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	10.2% 0.23mg	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	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	76% 2585mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	21.8% 12μg	NA	55μg per day for Men 19-50 years
Sodium	4.7% 70.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	15.3% 565g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Parsnips vs Valencia Oranges:

• Boiled and Drained Parsnips have 1.8 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.5 times more Vitamin B1 and 5.4 times more Vitamin C than Boiled and Drained Parsnips.
• Both Boiled and Drained Parsnips and Raw Valencia Oranges have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Boiled and Drained Parsnips as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Parsnips vs Valencia Oranges:

• Boiled and Drained Parsnips have 2.6 times more Copper, 4.4 times more Iron, 2 times more Magnesium, 8.8 times more Manganese, 2.8 times more Phosphorus, 1.4 times more Potassium and 3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Calcium and 1.6 times more Water than Boiled and Drained Parsnips.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges contain 7.7 times more Omega 3 than Boiled and Drained Parsnips.
• Both Boiled and Drained Parsnips and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Boiled and Drained Parsnips as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.