Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Boiled Parsnips

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled Parsnips	7%	4%	89%

Macro Nutrients

	Cooked Broccoli Raab	Boiled Parsnips	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	18.5% 24g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	9.4% 6.8g	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	0.47% 0.34g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	3.34% 1.87g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Parsnips	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	6.4% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	10% 0.13mg	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	25% 101μg	20.6% 82.2μg	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	58.3% 52.4mg	20.5% 18.4mg	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	24% 3.6mg	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled Parsnips	Recommended Dietary Allowance
Calcium	16.7% 167mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	21.7% 0.2mg	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	22.5% 1.8mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	18% 0.42mg	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	16.6% 116mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.07% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Boiled Parsnips per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Boiled Parsnips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Boiled Parsnips:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 2 times more Vitamin B1, 2.7 times more Vitamin B2, 2.8 times more Vitamin B3, 2.4 times more Vitamin B6, 1.2 times more Vitamin B9, 2.8 times more Vitamin C, 2.5 times more Vitamin E and 256 times more Vitamin K than Boiled Parsnips.
• While 5 oz of Boiled and Drained Parsnips contain 1.3 times more Vitamin B5 than Cooked Broccoli Raab.
• 5 ounces of Boiled Parsnips have insufficient amounts of Vitamin A and Vitamin K
• Both Cooked Broccoli Raab as well as Boiled and Drained Parsnips have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Boiled Parsnips:

• 5 ounces of Cooked Broccoli Raab have 3.2 times more Calcium, 2.2 times more Iron, 1.3 times more Manganese, 5.6 times more Sodium and 2.1 times more Zinc than Boiled Parsnips.
• While 5 oz of Boiled and Drained Parsnips contain 1.8 times more Copper and 1.3 times more Selenium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Parsnips contain similar levels of Magnesium, Phosphorus, Potassium and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 67 times more Omega 3 and 2.9 times more Protein than Boiled Parsnips.
• While 5 oz of Boiled and Drained Parsnips contain 2.8 times more Energy, 5.5 times more Carbohydrate, 7.7 times more Sugars and 1.3 times more Fiber than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Boiled Parsnips provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Boiled and Drained Parsnips provide inadequate amounts of Omega 6 in five ounces.