Comparing Nutrients in 100 grams Cooked Frozen Carrots VS Boiled Parsnips

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Parsnips	7%	4%	89%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Parsnips	Recommended Dietary Allowance
Energy	1.28% 37kcal	2.45% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.95% 7.73g	13% 17g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	6.62% 4.8g	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	0.39% 0.28g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 3.44g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	2.36% 1.32g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Parsnips	Recommended Dietary Allowance
Vitamin A	94% 846μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	4.53% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	7.15% 0.093mg	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	2.75% 11μg	14.5% 58μg	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	2.56% 2.3mg	14.4% 13mg	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	6.73% 1mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Parsnips	Recommended Dietary Allowance
Calcium	3.5% 35mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	15.3% 0.14mg	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	6.63% 0.53mg	7.25% 0.58mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	7.26% 0.17mg	12.8% 0.29mg	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	4.43% 31mg	9.86% 69mg	700mg per day for Men 19-50 years
Potassium	5.65% 192mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.17% 80.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Boiled Parsnips per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Carrots versus 100 g of Boiled Parsnips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Frozen Carrots vs Boiled Parsnips:

• 100 grams of Cooked Frozen Carrots have more Vitamin A and 13.6 times more Vitamin K than Boiled Parsnips.
• While 100 g of Boiled and Drained Parsnips contain 2.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3, 3.4 times more Vitamin B5, 5.3 times more Vitamin B9 and 5.7 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Parsnips provide similar amounts of Vitamin B6 and Vitamin E per 100 grams.
• 100 grams of Boiled Parsnips have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Parsnips have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Carrots vs Boiled Parsnips:

• 100 grams of Cooked Frozen Carrots have 5.9 times more Sodium and 1.3 times more Zinc than Boiled Parsnips.
• While 100 g of Boiled and Drained Parsnips contain 1.7 times more Copper, 2.6 times more Magnesium, 1.8 times more Manganese, 2.2 times more Phosphorus, 1.9 times more Potassium and 2.8 times more Selenium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Parsnips contain similar levels of Calcium, Iron and Water per 100 grams.
• 100 grams of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Carrots have 14.7 times more Omega 3 than Boiled Parsnips.
• While 100 g of Boiled and Drained Parsnips contain 1.9 times more Energy, 2.2 times more Carbohydrate and 2.3 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Parsnips offer comparable quantities of Sugars and Fiber per 100 grams.
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 100 grams of Boiled Parsnips provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Parsnips provide inadequate amounts of Omega 6 in 100 grams.