Comparing Nutrients in 100 grams Boiled Parsnips with Salt VS Boiled Podded Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips with Salt	7%	4%	89%
Boiled Podded Peas with Salt	32%	5%	63%

Macro Nutrients

	Boiled Parsnips with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Energy	2.45% 71kcal	1.38% 40kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	4.97% 6.46g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	5.5% 4g	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	10.5% 4g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	2.36% 1.32g	5.84% 3.27g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.53% 0.72mg	3.37% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	11% 0.14mg	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	14.5% 58μg	7.25% 29μg	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	14.4% 13mg	53.2% 48mg	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	6.67% 1mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Calcium	3.7% 37mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	8.56% 0.077mg	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	7.25% 0.58mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	7.3% 0.17mg	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	9.86% 69mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	10.8% 367mg	7.06% 240mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	16.4% 246mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	2.17% 80.2g	2.4% 89g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Parsnips with Salt vs Boiled Podded Peas with Salt:

• Boiled and Drained Parsnips with Salt have 1.3 times more Vitamin B3, 2 times more Vitamin B9 and 2.6 times more Vitamin E than Boiled and Drained Podded Peas with Salt.
• While Boiled and Drained Podded Peas with Salt contain more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B6, 3.7 times more Vitamin C and 25 times more Vitamin K than Boiled and Drained Parsnips with Salt.
• Both Boiled and Drained Parsnips with Salt and Boiled and Drained Podded Peas with Salt have similar amounts of Vitamin B5 per 100 g.
• Both Boiled and Drained Parsnips with Salt as well as Boiled and Drained Podded Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Parsnips with Salt vs Boiled Podded Peas with Salt:

• Boiled and Drained Parsnips with Salt have 1.8 times more Copper, 1.8 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 2.4 times more Selenium than Boiled and Drained Podded Peas with Salt.
• While Boiled and Drained Podded Peas with Salt contain 3.4 times more Iron and 1.4 times more Zinc than Boiled and Drained Parsnips with Salt.
• Both Boiled and Drained Parsnips with Salt and Boiled and Drained Podded Peas with Salt have similar amounts of Calcium, Magnesium, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Parsnips with Salt have 1.8 times more Energy, 2.6 times more Carbohydrate, 1.2 times more Sugars and 1.4 times more Fiber than Boiled and Drained Podded Peas with Salt.
• While Boiled and Drained Podded Peas with Salt contain 2.5 times more Protein than Boiled and Drained Parsnips with Salt.
• Both Boiled and Drained Parsnips with Salt as well as Boiled and Drained Podded Peas with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.