Comparing Nutrients in 7 ounces Boiled Parsnips VS Green Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips	7%	4%	89%
Green Peas	26%	4%	70%

Macro Nutrients

	Boiled Parsnips	Green Peas	Recommended Dietary Allowance
Energy	4.86% 141kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	1.77% 0.3g	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	22% 28.7g	130g per day for Men 19-50 years
Sugars	13% 9.53g	15.5% 11.3g	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	1.07% 0.77g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 9.9g	g per day for Men 19-50 years
Fiber	19% 7.14g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	4.68% 2.6g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips	Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.3% 1.17mg	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	25.8% 0.34mg	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	32.2% 129μg	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	88% 79.4mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	41% 49.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips	Green Peas	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	39% 0.35mg	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	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	35.4% 0.81mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	21.4% 728mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.23% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Parsnips VS Green Peas per 7 oz

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

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

• 7 ounces of Boiled Parsnips have 5.7 times more Vitamin B5 and 7.7 times more Vitamin E than Green Peas.
• While 7 oz of Raw Green Peas contain more Vitamin A, 3.2 times more Vitamin B1, 2.6 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B6, 3.1 times more Vitamin C and 24.8 times more Vitamin K than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Green Peas provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled Parsnips have insufficient amounts of Vitamin A and Vitamin K
• 7 ounces of Green Peas have insufficient amounts of Vitamin E
• Both Boiled and Drained Parsnips as well as Raw Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Parsnips vs Green Peas:

• 7 ounces of Boiled Parsnips have 1.5 times more Calcium and 1.5 times more Potassium than Green Peas.
• While 7 oz of Raw Green Peas contain 1.3 times more Copper, 2.5 times more Iron, 1.4 times more Manganese, 1.6 times more Phosphorus and 4.8 times more Zinc than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Green Peas contain similar levels of Magnesium, Selenium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Green Peas contain 11.7 times more Omega 3, 1.6 times more Fiber and 4.1 times more Protein than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Green Peas offer comparable quantities of Energy, Carbohydrate and Sugars per seven ounces.
• 7 ounces of Boiled Parsnips provide inadequate amounts of Omega 3
• Both Boiled and Drained Parsnips as well as Raw Green Peas provide inadequate amounts of Omega 6 in seven ounces.