Comparing Nutrients in 5 ounces Green Peas VS Parsnips

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Parsnips	6%	3%	91%

Macro Nutrients

	Green Peas	Parsnips	Recommended Dietary Allowance
Energy	3.96% 115kcal	3.67% 106kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	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	15.8% 20.5g	19.6% 25.5g	130g per day for Men 19-50 years
Sugars	11% 8.04g	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	0.76% 0.55g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 7.07g	NA	g per day for Men 19-50 years
Fiber	21.3% 8.08g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Parsnips	Recommended Dietary Allowance
Vitamin A	6% 54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.95% 0.15mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	9.8% 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% 92μg	23.7% 95μg	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	63% 56.7mg	26.8% 24mg	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	1.23% 0.18mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.3% 35μg	26.6% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Parsnips	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	19% 0.17mg	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	26% 2.1mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	25.3% 0.58mg	34.5% 0.79mg	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	22% 153mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	7.6% 0.84mg	11mg per day for Men 19-50 years
Water	3.02% 112g	3.05% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Peas VS Parsnips per 5 oz

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

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

• 5 ounces of Green Peas have more Vitamin A, 3 times more Vitamin B1, 2.6 times more Vitamin B2, 3 times more Vitamin B3, 1.9 times more Vitamin B6 and 2.4 times more Vitamin C than Parsnips.
• While 5 oz of Raw Parsnips contain 5.8 times more Vitamin B5 and 11.5 times more Vitamin E than Raw Green Peas.
• Both Green Peas and Parsnips provide similar amounts of Vitamin B9 and Vitamin K per five ounces.
• 5 ounces of Green Peas have insufficient amounts of Vitamin E
• 5 ounces of Parsnips have insufficient amounts of Vitamin A
• Both Raw Green Peas as well as Raw Parsnips have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Green Peas vs Parsnips:

• 5 ounces of Green Peas have 1.5 times more Copper, 2.5 times more Iron, 1.5 times more Phosphorus and 2.1 times more Zinc than Parsnips.
• While 5 oz of Raw Parsnips contain 1.4 times more Calcium, 1.4 times more Manganese and 1.5 times more Potassium than Raw Green Peas.
• Both Green Peas and Parsnips contain similar levels of Magnesium, Selenium and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Green Peas have 11.7 times more Omega 3 and 4.5 times more Protein than Parsnips.
• Both Green Peas and Parsnips offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per five ounces.
• 5 ounces of Parsnips provide inadequate amounts of Omega 3
• Both Raw Green Peas as well as Raw Parsnips provide inadequate amounts of Omega 6 in five ounces.