Comparing Nutrients in 7 ounces Cooked Frozen Podded Peas with Salt VS Boiled Parsnips with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas with Salt	27%	7%	66%
Boiled Parsnips with Salt	7%	4%	89%

Macro Nutrients

	Cooked Frozen Podded Peas with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Energy	3.42% 99kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	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	13% 16.7g	26% 33.8g	130g per day for Men 19-50 years
Sugars	13% 9.57g	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	16% 6.15g	21% 7.94g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	23.3% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	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	17.4% 69.5μg	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	48.5% 43.7mg	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	6.2% 0.93mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Calcium	11.7% 117mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	59.5% 4.76mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	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	16.4% 115mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	21.4% 728mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.64% 172g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Podded Peas with Salt VS Boiled Parsnips with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Podded Peas with Salt vs Boiled Parsnips with Salt:

• 7 ounces of Cooked Frozen Podded Peas with Salt have more Vitamin A, 2.3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 1.7 times more Vitamin C and 30.2 times more Vitamin K than Boiled Parsnips with Salt.
• While 7 oz of Boiled and Drained Parsnips with Salt contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B9 and 2.1 times more Vitamin E than Boiled Frozen Podded Peas, drained with Salt.
• 7 ounces of Boiled Parsnips with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled Frozen Podded Peas, drained with Salt as well as Boiled and Drained Parsnips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Frozen Podded Peas with Salt have 1.6 times more Calcium, 4.1 times more Iron and 1.9 times more Zinc than Boiled Parsnips with Salt.
• While 7 oz of Boiled and Drained Parsnips with Salt contain 1.5 times more Copper, 1.7 times more Potassium and 2.1 times more Selenium than Boiled Frozen Podded Peas, drained with Salt.
• Both Cooked Frozen Podded Peas with Salt and Boiled Parsnips with Salt contain similar levels of Magnesium, Manganese, Phosphorus, Sodium and Water per seven ounces.
• 7 ounces of Cooked Frozen Podded Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Podded Peas with Salt have 2.7 times more Protein than Boiled Parsnips with Salt.
• While 7 oz of Boiled and Drained Parsnips with Salt contain 1.4 times more Energy, 2 times more Carbohydrate and 1.3 times more Fiber than Boiled Frozen Podded Peas, drained with Salt.
• Both Cooked Frozen Podded Peas with Salt and Boiled Parsnips with Salt offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cooked Frozen Podded Peas with Salt provide inadequate amounts of Energy
• Both Boiled Frozen Podded Peas, drained with Salt as well as Boiled and Drained Parsnips with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.