Comparing Nutrients in 7 ounces Boiled Parsnips with Salt VS Canned Green Peas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips with Salt	7%	4%	89%
Canned Green Peas with Liquids	23%	5%	72%

Macro Nutrients

	Boiled Parsnips with Salt	Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	4.86% 141kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	1.34% 0.23g	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	15% 19.3g	130g per day for Men 19-50 years
Sugars	13% 9.53g	8.76% 6.35g	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	0.27% 0.2g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 5.85g	g per day for Men 19-50 years
Fiber	21% 7.94g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	4.68% 2.6g	11.3% 6.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips with Salt	Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	16% 143μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.3% 1.17mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	9.92% 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	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	21.6% 19.4mg	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	13.2% 2mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	27.3% 32.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips with Salt	Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	24% 0.21mg	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	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	22.8% 0.52mg	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% 105mg	700mg per day for Men 19-50 years
Potassium	21.4% 728mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Parsnips with Salt VS Canned Green Peas with Liquids per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Parsnips with Salt vs Canned Green Peas with Liquids:

• 7 ounces of Boiled Parsnips with Salt have 6.5 times more Vitamin B5, 1.4 times more Vitamin B6, 2 times more Vitamin B9, 1.3 times more Vitamin C and 50 times more Vitamin E than Canned Green Peas with Liquids.
• While 7 oz of Canned Green Peas Solids and Liquids contain more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 16.5 times more Vitamin K than Boiled and Drained Parsnips with Salt.
• Both Boiled Parsnips with Salt and Canned Green Peas with Liquids provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled Parsnips with Salt have insufficient amounts of Vitamin A and Vitamin K
• 7 ounces of Canned Green Peas with Liquids have insufficient amounts of Vitamin B5 and Vitamin E
• Both Boiled and Drained Parsnips with Salt as well as Canned Green Peas Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Parsnips with Salt vs Canned Green Peas with Liquids:

• 7 ounces of Boiled Parsnips with Salt have 2.1 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 1.3 times more Phosphorus, 3.7 times more Potassium, 1.3 times more Selenium and 27.3 times more Sodium than Canned Green Peas with Liquids.
• While 7 oz of Canned Green Peas Solids and Liquids contain 1.8 times more Iron and 2.7 times more Zinc than Boiled and Drained Parsnips with Salt.
• Both Boiled Parsnips with Salt and Canned Green Peas with Liquids contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Canned Green Peas with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Parsnips with Salt have 1.3 times more Energy, 1.7 times more Carbohydrate, 1.5 times more Sugars and 1.2 times more Fiber than Canned Green Peas with Liquids.
• While 7 oz of Canned Green Peas Solids and Liquids contain 2.4 times more Protein than Boiled and Drained Parsnips with Salt.
• 7 ounces of Canned Green Peas with Liquids provide inadequate amounts of Energy
• Both Boiled and Drained Parsnips with Salt as well as Canned Green Peas Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.