Comparing Nutrients in 5 ounces Parsnips VS Frozen Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Parsnips	6%	3%	91%
Frozen Podded Peas	26%	6%	68%

Macro Nutrients

	Parsnips	Frozen Podded Peas	Recommended Dietary Allowance
Energy	3.67% 106kcal	2.05% 59.5kcal	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	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.94% 0.16g	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	7.85% 10.2g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	NA	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	11.6% 4.4g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Parsnips	Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	16.8% 0.22mg	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	14% 56.7μg	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	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.6% 32μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsnips	Frozen Podded Peas	Recommended Dietary Allowance
Calcium	5.1% 51mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	12% 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	10.5% 0.84mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	14.5% 0.33mg	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	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	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	7.6% 0.84mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.05% 113g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Parsnips VS Frozen Podded Peas per 5 oz

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

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

• 5 ounces of Parsnips have 1.5 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.7 times more Vitamin B9 than Frozen Podded Peas.
• While 5 oz of Frozen Podded Peas contain 2 times more Vitamin B2, 1.7 times more Vitamin B6 and 1.3 times more Vitamin C than Raw Parsnips.
• Both Parsnips and Frozen Podded Peas provide similar amounts of Vitamin B5 per five ounces.
• Both Raw Parsnips as well as Frozen Podded Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Parsnips have 1.6 times more Copper, 1.3 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus, 2 times more Potassium, 2.6 times more Selenium and 1.4 times more Zinc than Frozen Podded Peas.
• While 5 oz of Frozen Podded Peas contain 1.4 times more Calcium and 3.4 times more Iron than Raw Parsnips.
• Both Parsnips and Frozen Podded Peas contain similar levels of Water per five ounces.
• 5 ounces of Frozen Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Parsnips have 1.8 times more Energy, 2.5 times more Carbohydrate and 1.6 times more Fiber than Frozen Podded Peas.
• While 5 oz of Frozen Podded Peas contain 2.3 times more Protein than Raw Parsnips.
• 5 ounces of Frozen Podded Peas provide inadequate amounts of Energy
• Both Raw Parsnips as well as Frozen Podded Peas provide inadequate amounts of Omega 3 and Omega 6 in five ounces.