Comparing Nutrients in 5 ounces Boiled Parsnips VS 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	3.47% 101kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.63% 0.11g	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	8.23% 10.7g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	7.82% 5.67g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	3.34% 1.87g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips	Edible Podded Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.5% 76.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.03mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	17.4% 0.23mg	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	15% 59.5μg	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	94% 85mg	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	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips	Edible Podded Peas	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	12.4% 0.11mg	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	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	15% 0.35mg	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	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.07% 114g	3.4% 126g	3700g per day for Men 19-50 years

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

• Boiled and Drained Parsnips have 1.2 times more Vitamin B3, 1.4 times more Vitamin B9 and 2.6 times more Vitamin E than Raw Edible Podded Peas.
• While Raw Edible Podded Peas contain more Vitamin A, 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 4.6 times more Vitamin C and 25 times more Vitamin K than Boiled and Drained Parsnips.
• Both Boiled and Drained Parsnips as well as Raw Edible Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled and Drained Parsnips have 1.7 times more Copper, 1.2 times more Magnesium, 1.2 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium and 2.4 times more Selenium than Raw Edible Podded Peas.
• While Raw Edible Podded Peas contain 3.6 times more Iron than Boiled and Drained Parsnips.
• Both Boiled and Drained Parsnips and Raw Edible Podded Peas have similar amounts of Calcium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Parsnips have 1.7 times more Energy, 2.3 times more Carbohydrate and 1.4 times more Fiber than Raw Edible Podded Peas.
• While Raw Edible Podded Peas contain 2.1 times more Protein than Boiled and Drained Parsnips.
• Both Boiled and Drained Parsnips and Raw Edible Podded Peas have similar amounts of Sugars per 5 oz.
• Both Boiled and Drained Parsnips as well as Raw Edible Podded Peas have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.