Comparing Nutrients in 5 ounces Boiled Parsnips VS 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	3.47% 101kcal	2.54% 73.7kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	9.84% 12.8g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	9.42% 6.83g	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	13.4% 5.1g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	3.34% 1.87g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.4% 94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.03mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	19% 0.25mg	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	20.6% 82.2μg	12.4% 49.6μg	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	20.5% 18.4mg	34.6% 31mg	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	9.45% 1.4mg	4.44% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	35.7% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	8.36% 83.6mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	14% 0.13mg	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	10.3% 0.82mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	17.3% 0.4mg	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	14% 98mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.07% 114g	3.3% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Parsnips VS Cooked Frozen Podded Peas per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Parsnips vs Cooked Frozen Podded Peas:

• 5 ounces of Boiled Parsnips have 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B9 and 2.1 times more Vitamin E than Cooked Frozen Podded Peas.
• While 5 oz of Boiled and Drained Frozen Podded Peas contain more Vitamin A, 2.3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 1.7 times more Vitamin C and 30.2 times more Vitamin K than Boiled and Drained Parsnips.
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Boiled Parsnips vs Cooked Frozen Podded Peas:

• 5 ounces of Boiled Parsnips have 1.5 times more Copper, 1.7 times more Potassium and 2.1 times more Selenium than Cooked Frozen Podded Peas.
• While 5 oz of Boiled and Drained Frozen Podded Peas contain 1.6 times more Calcium, 4.1 times more Iron and 1.9 times more Zinc than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Cooked Frozen Podded Peas contain similar levels of Magnesium, Manganese, Phosphorus and Water per five ounces.
• 5 ounces of Cooked Frozen Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Parsnips have 1.4 times more Energy and 1.9 times more Carbohydrate than Cooked Frozen Podded Peas.
• While 5 oz of Boiled and Drained Frozen Podded Peas contain 2.7 times more Protein than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Cooked Frozen Podded Peas offer comparable quantities of Sugars and Fiber per five ounces.
• 5 ounces of Cooked Frozen Podded Peas provide inadequate amounts of Energy
• Both Boiled and Drained Parsnips as well as Boiled and Drained Frozen Podded Peas provide inadequate amounts of Omega 3 and Omega 6 in five ounces.