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

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips with Salt	7%	4%	89%
Cooked Frozen Podded Peas with Salt	27%	7%	66%

Macro Nutrients

	Boiled Parsnips with Salt	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Energy	4.86% 141kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	1.66% 0.28g	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	13% 16.7g	130g per day for Men 19-50 years
Sugars	13% 9.53g	13% 9.57g	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	16% 6.15g	38g per day for Men 19-50 years
Protein	4.68% 2.6g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips with Salt	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.3% 1.17mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	26.6% 0.35mg	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	17.4% 69.5μg	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	48.5% 43.7mg	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	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips with Salt	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	20% 0.18mg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	24% 0.56mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	21.4% 728mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Parsnips with Salt VS Cooked Frozen Podded Peas with Salt per 7 oz

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

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

• 7 ounces of Boiled Parsnips with Salt have 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B9 and 2.1 times more Vitamin E than Cooked Frozen Podded Peas with Salt.
• While 7 oz of Boiled Frozen Podded Peas, drained with Salt contain more Vitamin A, 2.3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 1.7 times more Vitamin C and 30.2 times more Vitamin K than Boiled and Drained Parsnips with Salt.
• 7 ounces of Boiled Parsnips with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Parsnips with Salt as well as Boiled Frozen Podded Peas, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Parsnips with Salt have 1.5 times more Copper, 1.7 times more Potassium and 2.1 times more Selenium than Cooked Frozen Podded Peas with Salt.
• While 7 oz of Boiled Frozen Podded Peas, drained with Salt contain 1.6 times more Calcium, 4.1 times more Iron and 1.9 times more Zinc than Boiled and Drained Parsnips with Salt.
• Both Boiled Parsnips with Salt and Cooked Frozen Podded Peas with Salt contain similar levels of Magnesium, Manganese, Phosphorus, Sodium and Water per seven ounces.
• 7 ounces of Cooked Frozen Podded Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Parsnips with Salt have 1.4 times more Energy, 2 times more Carbohydrate and 1.3 times more Fiber than Cooked Frozen Podded Peas with Salt.
• While 7 oz of Boiled Frozen Podded Peas, drained with Salt contain 2.7 times more Protein than Boiled and Drained Parsnips with Salt.
• Both Boiled Parsnips with Salt and Cooked Frozen Podded Peas with Salt offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cooked Frozen Podded Peas with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Parsnips with Salt as well as Boiled Frozen Podded Peas, drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.