Comparing Nutrients in 5 ounces Boiled Parsnips VS Green Peas

Macros Ratio

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

Macro Nutrients

	Boiled Parsnips	Green Peas	Recommended Dietary Allowance
Energy	3.47% 101kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.27% 0.22g	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	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	11% 8.04g	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	0.76% 0.55g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 7.07g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	3.34% 1.87g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips	Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.03mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	2.95% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	18.4% 0.24mg	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	23% 92μg	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	63% 56.7mg	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	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	29.3% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips	Green Peas	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	27.7% 0.25mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	25.3% 0.58mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	4.64% 2.55μg	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	16% 1.76mg	11mg per day for Men 19-50 years
Water	3.07% 114g	3.02% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Parsnips VS Green Peas per 5 oz

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

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

• 5 ounces of Boiled Parsnips have 5.7 times more Vitamin B5 and 7.7 times more Vitamin E than Green Peas.
• While 5 oz of Raw Green Peas contain more Vitamin A, 3.2 times more Vitamin B1, 2.6 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B6, 3.1 times more Vitamin C and 24.8 times more Vitamin K than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Green Peas provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Boiled Parsnips have insufficient amounts of Vitamin A and Vitamin K
• 5 ounces of Green Peas have insufficient amounts of Vitamin E
• Both Boiled and Drained Parsnips as well as Raw Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Parsnips vs Green Peas:

• 5 ounces of Boiled Parsnips have 1.5 times more Calcium and 1.5 times more Potassium than Green Peas.
• While 5 oz of Raw Green Peas contain 1.3 times more Copper, 2.5 times more Iron, 1.4 times more Manganese, 1.6 times more Phosphorus and 4.8 times more Zinc than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Green Peas contain similar levels of Magnesium, Selenium and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Green Peas contain 11.7 times more Omega 3, 1.6 times more Fiber and 4.1 times more Protein than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Green Peas offer comparable quantities of Energy, Carbohydrate and Sugars per five ounces.
• 5 ounces of Boiled Parsnips provide inadequate amounts of Omega 3
• Both Boiled and Drained Parsnips as well as Raw Green Peas provide inadequate amounts of Omega 6 in five ounces.