Comparing Nutrients in 500 calories Parsnips VS Green Peas

Weight per 500 calories

• Parsnips: 667g
• Green Peas: 617g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Parsnips or Green Peas?

Macros Ratio

	Protein	Fat	Carbs
Parsnips	6%	3%	91%
Green Peas	26%	4%	70%

Macro Nutrients

	Parsnips	Green Peas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	5.5% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	68.6% 89g	130g per day for Men 19-50 years
Sugars	44% 32g	48.3% 35g	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	3.32% 2.4g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 31g	g per day for Men 19-50 years
Fiber	86% 32.7g	93% 35g	38g per day for Men 19-50 years
Protein	14.3% 8g	59.7% 33.5g	56g per day for Men 19-50 years

Vitamins

	Parsnips	Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	26% 235μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	62.7% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.67mg	80.6% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	80.2% 1.04mg	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	112% 447μg	100% 401μg	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	126% 113mg	274% 247mg	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	66.2% 9.93mg	5.35% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	125% 150μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsnips	Green Peas	Recommended Dietary Allowance
Calcium	24% 240mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	121% 1.1mg	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	49% 3.93mg	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	48.5% 204mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	110% 2.53mg	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	67.6% 473mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	44.3% 1506mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	2.06% 31mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.93mg	69.6% 7.65mg	11mg per day for Men 19-50 years
Water	14.3% 530g	13% 487g	3700g per day for Men 19-50 years

Parsnips VS Green Peas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Parsnips or Green Peas?

Lets compare vitamin content per 500 calories of Parsnips vs Green Peas:

• 500 calories of Parsnips have 6.2 times more Vitamin B5 and 12.4 times more Vitamin E than Green Peas.
• While 500 kcal of Raw Green Peas contain more Vitamin A, 2.7 times more Vitamin B1, 2.4 times more Vitamin B2, 2.8 times more Vitamin B3, 1.7 times more Vitamin B6 and 2.2 times more Vitamin C than Raw Parsnips.
• Both Parsnips and Green Peas provide similar amounts of Vitamin B9 and Vitamin K per 500 calories.
• 500 calories of Parsnips have insufficient amounts of Vitamin A
• 500 calories of Green Peas have insufficient amounts of Vitamin E
• Both Raw Parsnips as well as Raw Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Parsnips vs Green Peas:

• 500 calories of Parsnips have 1.6 times more Calcium, 1.5 times more Manganese and 1.7 times more Potassium than Green Peas.
• While 500 kcal of Raw Green Peas contain 1.4 times more Copper, 2.3 times more Iron, 1.4 times more Phosphorus and 1.9 times more Zinc than Raw Parsnips.
• Both Parsnips and Green Peas contain similar levels of Magnesium, Selenium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Parsnips have 1.3 times more Carbohydrate than Green Peas.
• While 500 kcal of Raw Green Peas contain 10.8 times more Omega 3 and 4.2 times more Protein than Raw Parsnips.
• Both Parsnips and Green Peas offer comparable quantities of Energy, Sugars and Fiber per 500 calories.
• 500 calories of Parsnips provide inadequate amounts of Omega 3
• Both Raw Parsnips as well as Raw Green Peas provide inadequate amounts of Omega 6 in 500 calories.