Comparing Nutrients in 500 calories Boiled Parsnips VS Cooked Frozen Podded Peas

Weight per 500 calories

• Boiled Parsnips: 704g
• Cooked Frozen Podded Peas: 962g

Boiled Parsnips have 1.4 times more energy per 100g than Cooked Frozen Podded Peas. It has average energy density when compared to other foods. Boiled and Drained Frozen Podded Peas having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Parsnips or Cooked Frozen Podded Peas?

Macros Ratio

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

Macro Nutrients

	Boiled Parsnips	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.18% 2.1g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	1.32% 0.021g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	8.03% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	46.6% 34g	64% 46.3g	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	78.4% 30g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	70.5% 635μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.7% 0.58mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	88% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	34% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83% 4.14mg	165% 8.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.4% 0.65mg	129% 1.67mg	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	84% 337μg	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	235% 212mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.87% 7.04μg	242% 290μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Calcium	26% 261mg	56.7% 567mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	96% 0.87mg	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	288% 23mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	64% 269mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	117% 2.7mg	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	79.7% 558mg	700mg per day for Men 19-50 years
Potassium	76% 2585mg	61.4% 2087mg	3400mg per day for Men 19-50 years
Selenium	21.8% 12μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	4.7% 70.4mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	43% 4.7mg	11mg per day for Men 19-50 years
Water	15.3% 565g	22.5% 833g	3700g per day for Men 19-50 years

Boiled Parsnips VS Cooked Frozen Podded Peas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Parsnips or Cooked Frozen Podded Peas?

Lets compare vitamin content per 500 calories of Boiled Parsnips vs Cooked Frozen Podded Peas:

• 500 calories of Boiled Parsnips have 1.2 times more Vitamin B9 and 1.6 times more Vitamin E than Cooked Frozen Podded Peas.
• While 500 kcal of Boiled and Drained Frozen Podded Peas contain more Vitamin A, 3.2 times more Vitamin B2, 2 times more Vitamin B5, 2.6 times more Vitamin B6, 2.3 times more Vitamin C and 41.2 times more Vitamin K than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Cooked Frozen Podded Peas provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Boiled Parsnips have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Parsnips as well as Boiled and Drained Frozen Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Parsnips vs Cooked Frozen Podded Peas:

• 500 calories of Boiled Parsnips have 1.2 times more Potassium and 1.6 times more Selenium than Cooked Frozen Podded Peas.
• While 500 kcal of Boiled and Drained Frozen Podded Peas contain 2.2 times more Calcium, 5.6 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 2.6 times more Zinc and 1.5 times more Water than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Cooked Frozen Podded Peas contain similar levels of Copper and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Parsnips have 1.4 times more Carbohydrate than Cooked Frozen Podded Peas.
• While 500 kcal of Boiled and Drained Frozen Podded Peas contain 11.4 times more Omega 3, 1.4 times more Sugars and 3.6 times more Protein than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Cooked Frozen Podded Peas offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Boiled Parsnips provide inadequate amounts of Omega 3
• Both Boiled and Drained Parsnips as well as Boiled and Drained Frozen Podded Peas provide inadequate amounts of Omega 6 in 500 calories.