Comparing Nutrients in 7 ounces Parsnips VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Parsnips	6%	3%	91%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Parsnips	Roasted Almonds	Recommended Dietary Allowance
Energy	5.13% 149kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.5% 35.7g	32% 41.7g	130g per day for Men 19-50 years
Sugars	13% 9.53g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	25.6% 9.72g	57% 21.6g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Parsnips	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	20.8% 0.27mg	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	33.2% 133μg	27.3% 109μg	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	37.5% 33.7mg	0% 0mg	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	19.7% 2.96mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.2% 44.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsnips	Roasted Almonds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	242% 2.2mg	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	14.6% 1.17mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	193% 4.43mg	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	20% 141mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	4.27% 158g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Parsnips vs Roasted Almonds:

• Raw Parsnips have 1.9 times more Vitamin B5, 1.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 23.9 times more Vitamin B2, 5.2 times more Vitamin B3, 1.5 times more Vitamin B6 and 16 times more Vitamin E than Raw Parsnips.
• Both Raw Parsnips and Dry Roasted Almonds have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Parsnips as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Parsnips vs Roasted Almonds:

• Raw Parsnips have 33 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.4 times more Calcium, 9.2 times more Copper, 6.3 times more Iron, 9.6 times more Magnesium, 4 times more Manganese, 6.6 times more Phosphorus, 1.9 times more Potassium and 5.6 times more Zinc than Raw Parsnips.
• Both Raw Parsnips and Dry Roasted Almonds have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds contain 8 times more Energy, 175.1 times more Fat, 81.8 times more Saturated Fat, 315.7 times more Omega 6, 2.2 times more Fiber and 17.5 times more Protein than Raw Parsnips.
• Both Raw Parsnips and Dry Roasted Almonds have similar amounts of Carbohydrate and Sugars per 7 oz.
• Both Raw Parsnips as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.