Comparing Nutrients in 5 ounces Tomatoes VS Boiled Parsnips

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Parsnips	7%	4%	89%

Macro Nutrients

	Tomatoes	Boiled Parsnips	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	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	0.67% 0.11g	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	4.24% 5.5g	18.5% 24g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	3.34% 1.87g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Parsnips	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	6.4% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	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	21.6% 19.4mg	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	5.1% 0.77mg	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Parsnips	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	21.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	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	4.86% 34mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.4% 2.4μg	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	2.2% 0.24mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.07% 114g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A and 7.9 times more Vitamin K than Boiled and Drained Parsnips.
• While Boiled and Drained Parsnips contain 2.2 times more Vitamin B1, 2.7 times more Vitamin B2, 6.6 times more Vitamin B5, 3.9 times more Vitamin B9 and 1.9 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Parsnips have similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Parsnips have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Boiled Parsnips:

• Boiled and Drained Parsnips contain 3.7 times more Calcium, 2.3 times more Copper, 2.1 times more Iron, 2.6 times more Magnesium, 2.6 times more Manganese, 2.9 times more Phosphorus, 1.5 times more Potassium, more Selenium and 1.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Parsnips have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Parsnips contain 3.9 times more Energy, 4.4 times more Carbohydrate, 1.8 times more Sugars, 3 times more Fiber and 1.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Parsnips have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.