Comparing Nutrients in 7 ounces Boiled Parsnips VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips	7%	4%	89%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Parsnips	Broccoli	Recommended Dietary Allowance
Energy	4.86% 141kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	0.57% 0.097g	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	10% 13g	130g per day for Men 19-50 years
Sugars	13% 9.53g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	19% 7.14g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.68% 2.6g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.3% 1.17mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	26.7% 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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips	Broccoli	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	11% 0.097mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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	19.6% 137mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	21.4% 728mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Parsnips vs Broccoli:

• Boiled and Drained Parsnips have 1.3 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2.3 times more Vitamin B2, 1.9 times more Vitamin B6, 6.9 times more Vitamin C and 101.6 times more Vitamin K than Boiled and Drained Parsnips.
• Both Boiled and Drained Parsnips and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per 7 oz.
• Both Boiled and Drained Parsnips as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Parsnips vs Broccoli:

• Boiled and Drained Parsnips have 2.8 times more Copper, 1.4 times more Magnesium and 1.4 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Calcium, 1.3 times more Iron, 1.5 times more Selenium, 3.3 times more Sodium and 1.6 times more Zinc than Boiled and Drained Parsnips.
• Both Boiled and Drained Parsnips and Raw Broccoli have similar amounts of Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Parsnips have 2.1 times more Energy, 2.6 times more Carbohydrate, 2.8 times more Sugars and 1.4 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 21 times more Omega 3 and 2.1 times more Protein than Boiled and Drained Parsnips.
• Both Boiled and Drained Parsnips as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.