Comparing Nutrients in 7 ounces Boiled Green Peas with Salt VS Boiled Parsnips with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas with Salt	25%	2%	73%
Boiled Parsnips with Salt	7%	4%	89%

Macro Nutrients

	Boiled Green Peas with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Energy	5.75% 167kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	24% 31g	26% 33.8g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	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	1.12% 0.81g	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 10.4g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	21% 7.94g	38g per day for Men 19-50 years
Protein	19% 10.6g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.3mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	23.3% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	31.3% 125μg	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	31.3% 28mg	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	1.85% 0.28mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.4μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	38.2% 3.06mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	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	33% 232mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	21.4% 728mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	31.6% 474mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.18% 155g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Peas with Salt VS Boiled Parsnips with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Green 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 Boiled Green Peas with Salt vs Boiled Parsnips with Salt:

• 7 ounces of Boiled Green Peas with Salt have more Vitamin A, 3.1 times more Vitamin B1, 2.9 times more Vitamin B2, 2.8 times more Vitamin B3, 2.3 times more Vitamin B6 and 25.9 times more Vitamin K than Boiled Parsnips with Salt.
• While 7 oz of Boiled and Drained Parsnips with Salt contain 3.8 times more Vitamin B5 and 7.1 times more Vitamin E than Boiled and Drained Green Peas with Salt.
• Both Boiled Green Peas with Salt and Boiled Parsnips with Salt provide similar amounts of Vitamin B9 and Vitamin C per seven ounces.
• 7 ounces of Boiled Green Peas with Salt have insufficient amounts of Vitamin E
• 7 ounces of Boiled Parsnips with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Green Peas 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 Boiled Green Peas with Salt vs Boiled Parsnips with Salt:

• 7 ounces of Boiled Green Peas with Salt have 1.3 times more Copper, 2.7 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 1.7 times more Phosphorus and 4.6 times more Zinc than Boiled Parsnips with Salt.
• While 7 oz of Boiled and Drained Parsnips with Salt contain 1.4 times more Calcium and 1.4 times more Potassium than Boiled and Drained Green Peas with Salt.
• Both Boiled Green Peas with Salt and Boiled Parsnips with Salt contain similar levels of Selenium, Sodium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Green Peas with Salt have 1.2 times more Sugars, 1.4 times more Fiber and 4.1 times more Protein than Boiled Parsnips with Salt.
• Both Boiled Green Peas with Salt and Boiled Parsnips with Salt offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Boiled and Drained Green Peas with Salt as well as Boiled and Drained Parsnips with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.