Comparing Nutrients in 7 ounces Parsnips VS Boiled Parsnips

Macros Ratio

	Protein	Fat	Carbs
Parsnips	6%	3%	91%
Boiled Parsnips	7%	4%	89%

Macro Nutrients

	Parsnips	Boiled Parsnips	Recommended Dietary Allowance
Energy	5.13% 149kcal	4.86% 141kcal	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	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	0.48% 0.081g	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	26% 33.8g	130g per day for Men 19-50 years
Sugars	13% 9.53g	13% 9.53g	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	25.6% 9.72g	19% 7.14g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Parsnips	Boiled Parsnips	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	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	23.3% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	14% 0.18mg	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	28.8% 115μg	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	28.7% 25.8mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.2% 44.7μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsnips	Boiled Parsnips	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	30.4% 0.27mg	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	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	25.4% 0.58mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	21.4% 728mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.27% 158g	4.3% 159g	3700g per day for Men 19-50 years

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

• Raw Parsnips have 1.3 times more Vitamin C, 1.5 times more Vitamin E and 22.5 times more Vitamin K than Boiled and Drained Parsnips.
• Both Raw Parsnips and Boiled and Drained Parsnips have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Raw Parsnips as well as Boiled and Drained Parsnips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Parsnips vs Boiled Parsnips:

• Raw Parsnips have 1.9 times more Manganese and 2.3 times more Zinc than Boiled and Drained Parsnips.
• Both Raw Parsnips and Boiled and Drained Parsnips have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Parsnips have 1.4 times more Fiber than Boiled and Drained Parsnips.
• Both Raw Parsnips and Boiled and Drained Parsnips have similar amounts of Energy, Carbohydrate, Sugars and Protein per 7 oz.
• Both Raw Parsnips as well as Boiled and Drained Parsnips have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.