Comparing Nutrients in 7 ounces Frozen Podded Peas VS Parsnips

Macros Ratio

	Protein	Fat	Carbs
Frozen Podded Peas	26%	6%	68%
Parsnips	6%	3%	91%

Macro Nutrients

	Frozen Podded Peas	Parsnips	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	5.13% 149kcal	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	0.36% 0.12g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	11% 14.3g	27.5% 35.7g	130g per day for Men 19-50 years
Sugars	NA	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	25.6% 9.72g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Podded Peas	Parsnips	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	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	20% 79.4μg	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	48.5% 43.7mg	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	NA	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.2% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Podded Peas	Parsnips	Recommended Dietary Allowance
Calcium	9.92% 99mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	16.8% 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	49.6% 3.97mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	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	14.5% 101mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	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	7.4% 0.81mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.27% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Podded Peas VS Parsnips per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen 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 Frozen Podded Peas vs Parsnips:

• 7 ounces of Frozen Podded Peas have 2 times more Vitamin B2, 1.7 times more Vitamin B6 and 1.3 times more Vitamin C than Parsnips.
• While 7 oz of Raw Parsnips contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.7 times more Vitamin B9 than Frozen Podded Peas.
• Both Frozen Podded Peas and Parsnips provide similar amounts of Vitamin B5 per seven ounces.
• Both Frozen Podded Peas as well as Raw Parsnips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Podded Peas have 1.4 times more Calcium and 3.4 times more Iron than Parsnips.
• While 7 oz of Raw Parsnips contain 1.6 times more Copper, 1.3 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus, 2 times more Potassium, 2.6 times more Selenium and 1.4 times more Zinc than Frozen Podded Peas.
• Both Frozen Podded Peas and Parsnips contain similar levels of Water per seven ounces.
• 7 ounces of Frozen Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Podded Peas have 2.3 times more Protein than Parsnips.
• While 7 oz of Raw Parsnips contain 1.8 times more Energy, 2.5 times more Carbohydrate and 1.6 times more Fiber than Frozen Podded Peas.
• 7 ounces of Frozen Podded Peas provide inadequate amounts of Energy
• Both Frozen Podded Peas as well as Raw Parsnips provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.