Comparing Nutrients in 7 ounces Boiled Parsnips with Salt VS Boiled Podded Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips with Salt	7%	4%	89%
Boiled Podded Peas with Salt	32%	5%	63%

Macro Nutrients

	Boiled Parsnips with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Energy	4.86% 141kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	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	26% 33.8g	9.86% 13g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	21% 7.94g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	4.68% 2.6g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.3% 1.17mg	26.7% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 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	28.8% 115μg	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	28.7% 25.8mg	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	13.2% 2mg	5.16% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	41.3% 49.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	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	14.4% 1.15mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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	19.6% 137mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	21.4% 728mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.77% 176g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Parsnips with Salt vs Boiled Podded Peas with Salt:

• Boiled and Drained Parsnips with Salt have 1.3 times more Vitamin B3, 2 times more Vitamin B9 and 2.6 times more Vitamin E than Boiled and Drained Podded Peas with Salt.
• While Boiled and Drained Podded Peas with Salt contain more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B6, 3.7 times more Vitamin C and 25 times more Vitamin K than Boiled and Drained Parsnips with Salt.
• Both Boiled and Drained Parsnips with Salt and Boiled and Drained Podded Peas with Salt have similar amounts of Vitamin B5 per 7 oz.
• Both Boiled and Drained Parsnips with Salt as well as Boiled and Drained Podded Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Parsnips with Salt vs Boiled Podded Peas with Salt:

• Boiled and Drained Parsnips with Salt have 1.8 times more Copper, 1.8 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 2.4 times more Selenium than Boiled and Drained Podded Peas with Salt.
• While Boiled and Drained Podded Peas with Salt contain 3.4 times more Iron and 1.4 times more Zinc than Boiled and Drained Parsnips with Salt.
• Both Boiled and Drained Parsnips with Salt and Boiled and Drained Podded Peas with Salt have similar amounts of Calcium, Magnesium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Parsnips with Salt have 1.8 times more Energy, 2.6 times more Carbohydrate, 1.2 times more Sugars and 1.4 times more Fiber than Boiled and Drained Podded Peas with Salt.
• While Boiled and Drained Podded Peas with Salt contain 2.5 times more Protein than Boiled and Drained Parsnips with Salt.
• Both Boiled and Drained Parsnips with Salt as well as Boiled and Drained Podded Peas with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.