Comparing Nutrients in 5 ounces Parsnips VS Boiled Parsnips

Macros Ratio

	Protein	Fat	Carbs
Parsnips	6%	3%	91%
Boiled Parsnips	7%	4%	89%

Macro Nutrients

	Parsnips	Boiled Parsnips	Recommended Dietary Allowance
Energy	3.67% 106kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	19.6% 25.5g	18.5% 24g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	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	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	13.4% 5.1g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	3.34% 1.87g	56g per day for Men 19-50 years

Vitamins

	Parsnips	Boiled Parsnips	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	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.4% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	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	23.7% 95μg	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	26.8% 24mg	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	14% 2.1mg	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.6% 32μg	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsnips	Boiled Parsnips	Recommended Dietary Allowance
Calcium	5.1% 51mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	10.5% 0.84mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	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	14.4% 101mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.05% 113g	3.07% 114g	3700g per day for Men 19-50 years

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

• Raw Parsnips have 1.3 times more Vitamin C, 1.5 times more Vitamin E and 22.5 times more Vitamin K than Boiled and Drained Parsnips.
• Both Raw Parsnips and Boiled and Drained Parsnips have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Raw Parsnips as well as Boiled and Drained Parsnips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Parsnips vs Boiled Parsnips:

• Raw Parsnips have 1.9 times more Manganese and 2.3 times more Zinc than Boiled and Drained Parsnips.
• Both Raw Parsnips and Boiled and Drained Parsnips have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

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