Comparing Nutrients in 5 ounces Parsnips VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Parsnips	6%	3%	91%
Almond paste	8%	52%	40%

Macro Nutrients

	Parsnips	Almond paste	Recommended Dietary Allowance
Energy	3.67% 106kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.6% 25.5g	52% 67.8g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	71% 51.4g	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	18.3% 6.95g	18% 6.8g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Parsnips	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	3.93% 0.051mg	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	23.7% 95μg	26% 103μg	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	26.8% 24mg	0.16% 0.14mg	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	14% 2.1mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.6% 32μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsnips	Almond paste	Recommended Dietary Allowance
Calcium	5.1% 51mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	71.5% 0.64mg	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	10.5% 0.84mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	52.8% 1.2mg	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	14.4% 101mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.05% 113g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Parsnips VS Almond paste per 5 oz

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

Lets compare vitamin content per 5 ounces of Parsnips vs Almond paste:

• 5 ounces of Parsnips have 5.3 times more Vitamin B5, 2.5 times more Vitamin B6, 170 times more Vitamin C and more Vitamin K than Almond paste.
• While 5 oz of Almond paste contain 8.3 times more Vitamin B2, 2 times more Vitamin B3 and 9.1 times more Vitamin E than Raw Parsnips.
• Both Parsnips and Almond paste provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Parsnips as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Parsnips vs Almond paste:

• 5 ounces of Parsnips have 5.6 times more Water than Almond paste.
• While 5 oz of Almond paste contain 4.8 times more Calcium, 3.8 times more Copper, 2.7 times more Iron, 4.5 times more Magnesium, 1.5 times more Manganese, 3.6 times more Phosphorus, 2.3 times more Selenium and 2.5 times more Zinc than Raw Parsnips.
• Both Parsnips and Almond paste contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Almond paste contain 6.1 times more Energy, 92.5 times more Fat, 52.6 times more Saturated Fat, 66.3 times more Omega 3, 136 times more Omega 6, 2.7 times more Carbohydrate, 7.6 times more Sugars and 7.5 times more Protein than Raw Parsnips.
• Both Parsnips and Almond paste offer comparable quantities of Fiber per five ounces.
• 5 ounces of Parsnips provide inadequate amounts of Omega 3 and Omega 6