Comparing Nutrients in 7 ounces Parsley VS Boiled Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Parsley	27%	16%	57%
Boiled Podded Peas	30%	5%	65%

Macro Nutrients

	Parsley	Boiled Podded Peas	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.57g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.66% 12.6g	10.8% 14g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	11% 7.9g	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	17.2% 6.55g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Parsley	Boiled Podded Peas	Recommended Dietary Allowance
Vitamin A	93% 835μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	26.7% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	22% 0.29mg	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	75.4% 302μg	14.4% 57.5μg	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	293% 264mg	106% 95mg	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	9.92% 1.5mg	5.16% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2712% 3255μg	41.3% 49.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsley	Boiled Podded Peas	Recommended Dietary Allowance
Calcium	27.4% 274mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	17% 0.15mg	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	154% 12.3mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	16.4% 115mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	32.3% 1099mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Parsley VS Boiled Podded Peas per 7 oz

Compare the macro and micronutrient content in 7 oz of Parsley versus 7 oz of Boiled Podded Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Parsley vs Boiled Podded Peas:

• 7 ounces of Parsley have 8.1 times more Vitamin A, 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 5.2 times more Vitamin B9, 2.8 times more Vitamin C, 1.9 times more Vitamin E and 65.6 times more Vitamin K than Boiled Podded Peas.
• While 7 oz of Boiled and Drained Podded Peas contain 1.5 times more Vitamin B1, 1.7 times more Vitamin B5 and 1.6 times more Vitamin B6 than Fresh Parsley.
• Both Fresh Parsley as well as Boiled and Drained Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Parsley vs Boiled Podded Peas:

• 7 ounces of Parsley have 3.3 times more Calcium, 1.9 times more Copper, 3.1 times more Iron, 1.9 times more Magnesium, 2.3 times more Potassium, 14 times more Sodium and 2.9 times more Zinc than Boiled Podded Peas.
• Both Parsley and Boiled Podded Peas contain similar levels of Manganese, Phosphorus and Water per seven ounces.
• Both Fresh Parsley as well as Boiled and Drained Podded Peas lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Podded Peas contain 4.7 times more Sugars than Fresh Parsley.
• Both Parsley and Boiled Podded Peas offer comparable quantities of Carbohydrate, Fiber and Protein per seven ounces.
• Both Fresh Parsley as well as Boiled and Drained Podded Peas provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.