Comparing Nutrients in 7 ounces Boiled Podded Peas VS Parsnips

Macros Ratio

	Protein	Fat	Carbs
Boiled Podded Peas	30%	5%	65%
Parsnips	6%	3%	91%

Macro Nutrients

	Boiled Podded Peas	Parsnips	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	10.8% 14g	27.5% 35.7g	130g per day for Men 19-50 years
Sugars	11% 7.9g	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	14.6% 5.56g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Podded Peas	Parsnips	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.34mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	13.7% 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	14.4% 57.5μg	33.2% 133μg	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	106% 95mg	37.5% 33.7mg	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	5.16% 0.77mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.3% 49.6μg	37.2% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Podded Peas	Parsnips	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	26.5% 0.24mg	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	49% 3.9mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	48.3% 1.1mg	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	15.6% 109mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	4.77% 176g	4.27% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Podded Peas VS Parsnips per 7 oz

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

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

• 7 ounces of Boiled Podded Peas have more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B6 and 2.8 times more Vitamin C than Parsnips.
• While 7 oz of Raw Parsnips contain 1.3 times more Vitamin B3, 2.3 times more Vitamin B9 and 3.8 times more Vitamin E than Boiled and Drained Podded Peas.
• Both Boiled Podded Peas and Parsnips provide similar amounts of Vitamin B5 and Vitamin K per seven ounces.
• 7 ounces of Parsnips have insufficient amounts of Vitamin A
• Both Boiled and Drained Podded Peas as well as Raw Parsnips have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Podded Peas have 3.3 times more Iron than Parsnips.
• While 7 oz of Raw Parsnips contain 1.6 times more Copper, 3.3 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium, 2.6 times more Selenium and 1.6 times more Zinc than Boiled and Drained Podded Peas.
• Both Boiled Podded Peas and Parsnips contain similar levels of Calcium, Magnesium and Water per seven ounces.
• 7 ounces of Boiled Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Podded Peas have 2.7 times more Protein than Parsnips.
• While 7 oz of Raw Parsnips contain 1.8 times more Energy, 2.6 times more Carbohydrate and 1.8 times more Fiber than Boiled and Drained Podded Peas.
• Both Boiled Podded Peas and Parsnips offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Boiled Podded Peas provide inadequate amounts of Energy
• Both Boiled and Drained Podded Peas as well as Raw Parsnips provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.