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

Macros Ratio

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

Macro Nutrients

	Boiled Parsnips with Salt	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Energy	2.45% 71kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	6.5% 8.43g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	6.65% 4.82g	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	8.16% 3.1g	38g per day for Men 19-50 years
Protein	2.36% 1.32g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips with Salt	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.33% 66μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	5.33% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	9.15% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.53% 0.72mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	13.4% 0.17mg	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	8.75% 35μg	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	24.4% 22mg	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	3.13% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips with Salt	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Calcium	3.7% 37mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	10% 0.09mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	12% 0.28mg	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	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	10.8% 367mg	6.4% 217mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	16.4% 246mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.17% 80.2g	2.34% 86.6g	3700g per day for Men 19-50 years

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

• Boiled and Drained Parsnips with Salt have 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.
• While Boiled Frozen Podded Peas, drained with Salt contain 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 and Drained Parsnips with Salt.
• Both Boiled and Drained Parsnips with Salt as well as Boiled Frozen Podded Peas, drained 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 Cooked Frozen Podded Peas with Salt:

• Boiled and Drained Parsnips with Salt have 1.5 times more Copper, 1.7 times more Potassium and 2.1 times more Selenium than Boiled Frozen Podded Peas, drained with Salt.
• While Boiled Frozen Podded Peas, drained with Salt contain 1.6 times more Calcium, 4.1 times more Iron and 1.9 times more Zinc than Boiled and Drained Parsnips with Salt.
• Both Boiled and Drained Parsnips with Salt and Boiled Frozen Podded Peas, drained with Salt have similar amounts of Magnesium, Manganese, Phosphorus, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Parsnips with Salt have 1.4 times more Energy, 2 times more Carbohydrate and 1.3 times more Fiber than Boiled Frozen Podded Peas, drained with Salt.
• While Boiled Frozen Podded Peas, drained with Salt contain 8.3 times more Omega 3 and 2.7 times more Protein than Boiled and Drained Parsnips with Salt.
• Both Boiled and Drained Parsnips with Salt and Boiled Frozen Podded Peas, drained with Salt have similar amounts of Sugars per 100 g.
• Both Boiled and Drained Parsnips with Salt as well as Boiled Frozen Podded Peas, drained with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.