Comparing Nutrients in 7 ounces Boiled Parsnips VS Frozen Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips	7%	4%	89%
Frozen Podded Peas	26%	6%	68%

Macro Nutrients

	Boiled Parsnips	Frozen Podded Peas	Recommended Dietary Allowance
Energy	4.86% 141kcal	2.87% 83.3kcal	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	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	1.3% 0.22g	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	11% 14.3g	130g per day for Men 19-50 years
Sugars	13% 9.53g	NA	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	19% 7.14g	16% 6.15g	38g per day for Men 19-50 years
Protein	4.68% 2.6g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips	Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.3% 1.17mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	23.5% 0.31mg	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	20% 79.4μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips	Frozen Podded Peas	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	16.8% 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	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	20.3% 0.47mg	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	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	21.4% 728mg	11.2% 381mg	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	1.32% 20mg	0.53% 7.94mg	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 Frozen Podded Peas:

• Boiled and Drained Parsnips have 1.4 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Frozen Podded Peas.
• While Frozen Podded Peas contain 2 times more Vitamin B2, 1.7 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled and Drained Parsnips.
• Both Boiled and Drained Parsnips and Frozen Podded Peas have similar amounts of Vitamin B5 per 7 oz.
• Both Boiled and Drained Parsnips as well as Frozen Podded Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Parsnips have 1.8 times more Copper, 1.3 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium and 2.4 times more Selenium than Frozen Podded Peas.
• While Frozen Podded Peas contain 1.4 times more Calcium, 3.4 times more Iron and 1.6 times more Zinc than Boiled and Drained Parsnips.
• Both Boiled and Drained Parsnips and Frozen Podded Peas have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Parsnips have 1.7 times more Energy and 2.4 times more Carbohydrate than Frozen Podded Peas.
• While Frozen Podded Peas contain 6.7 times more Omega 3 and 2.1 times more Protein than Boiled and Drained Parsnips.
• Both Boiled and Drained Parsnips and Frozen Podded Peas have similar amounts of Fiber per 7 oz.
• Both Boiled and Drained Parsnips as well as Frozen Podded Peas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.