Comparing Nutrients in 500 calories Boiled Parsnips VS Edible Podded Peas

Weight per 500 calories

• Boiled Parsnips: 704g
• Edible Podded Peas: 1191g

Boiled Parsnips have 1.7 times more energy per 100g than Edible Podded Peas. It has average energy density when compared to other foods. Raw Edible Podded Peas having low energy density.

Which food has more nutrients per 500 calories - Boiled Parsnips or Edible Podded Peas?

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips	7%	4%	89%
Edible Podded Peas	26%	4%	70%

Macro Nutrients

	Boiled Parsnips	Edible 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	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	1.32% 0.021g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	5.25% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	69% 90g	130g per day for Men 19-50 years
Sugars	46.6% 34g	65.7% 47.6g	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	81.5% 31g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips	Edible Podded Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	71.4% 643μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.7% 0.58mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83% 4.14mg	179% 8.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.4% 0.65mg	147% 1.9mg	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	125% 500μg	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	794% 714mg	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	31% 4.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.87% 7.04μg	248% 298μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips	Edible Podded Peas	Recommended Dietary Allowance
Calcium	26% 261mg	51% 512mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	104% 0.94mg	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	310% 24.8mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	126% 2.9mg	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	90% 631mg	700mg per day for Men 19-50 years
Potassium	76% 2585mg	70% 2381mg	3400mg per day for Men 19-50 years
Selenium	21.8% 12μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	4.7% 70.4mg	3.17% 47.6mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	15.3% 565g	28.6% 1058g	3700g per day for Men 19-50 years

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

• Boiled and Drained Parsnips have 1.5 times more Vitamin E than Raw Edible Podded Peas.
• While Raw Edible Podded Peas contain more Vitamin A, 3.1 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B3, 2.2 times more Vitamin B5, 2.9 times more Vitamin B6, 7.8 times more Vitamin C and 42.3 times more Vitamin K than Boiled and Drained Parsnips.
• Both Boiled and Drained Parsnips and Raw Edible Podded Peas have similar amounts of Vitamin B9 per 500 kcal.
• Both Boiled and Drained Parsnips as well as Raw Edible Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Parsnips have 1.4 times more Selenium than Raw Edible Podded Peas.
• While Raw Edible Podded Peas contain 2 times more Calcium, 6.1 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Zinc and 1.9 times more Water than Boiled and Drained Parsnips.
• Both Boiled and Drained Parsnips and Raw Edible Podded Peas have similar amounts of Copper and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Parsnips have 1.3 times more Carbohydrate than Raw Edible Podded Peas.
• While Raw Edible Podded Peas contain 7.3 times more Omega 3, 3.1 times more Omega 6, 1.4 times more Sugars and 3.6 times more Protein than Boiled and Drained Parsnips.
• Both Boiled and Drained Parsnips and Raw Edible Podded Peas have similar amounts of Energy and Fiber per 500 kcal.
• Both Boiled and Drained Parsnips as well as Raw Edible Podded Peas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.