Comparing Nutrients in 100 grams Boiled Parsnips VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips	7%	4%	89%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Boiled Parsnips	Brussels Sprouts	Recommended Dietary Allowance
Energy	2.45% 71kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.26% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	3.03% 2.2g	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	1.3% 0.93g	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	% 0.81g	g per day for Men 19-50 years
Sucrose	NA	% 0.46g	g per day for Men 19-50 years
Fiber	9.47% 3.6g	10% 3.8g	38g per day for Men 19-50 years
Protein	2.36% 1.32g	6.04% 3.38g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.22% 38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.53% 0.72mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	17% 0.22mg	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	15.3% 61μg	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	94% 85mg	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	5.87% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	148% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips	Brussels Sprouts	Recommended Dietary Allowance
Calcium	3.7% 37mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	7.78% 0.07mg	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	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	14.7% 0.34mg	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	9.86% 69mg	700mg per day for Men 19-50 years
Potassium	10.8% 367mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	2.17% 80.2g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Parsnips VS Brussels Sprouts per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Parsnips vs Brussels Sprouts:

• 100 grams of Boiled Parsnips have 1.9 times more Vitamin B5 than Brussels Sprouts.
• While 100 g of Raw Brussels Sprouts contain more Vitamin A, 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.4 times more Vitamin B6, 6.5 times more Vitamin C and 177 times more Vitamin K than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Brussels Sprouts provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin E per 100 grams.
• 100 grams of Boiled Parsnips have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Parsnips as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Parsnips vs Brussels Sprouts:

• 100 grams of Boiled Parsnips have 2 times more Copper and 1.3 times more Magnesium than Brussels Sprouts.
• While 100 g of Raw Brussels Sprouts contain 2.4 times more Iron and 1.6 times more Zinc than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Brussels Sprouts contain similar levels of Calcium, Manganese, Phosphorus, Potassium, Selenium and Water per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Parsnips have 1.7 times more Energy, 1.9 times more Carbohydrate and 2.2 times more Sugars than Brussels Sprouts.
• While 100 g of Raw Brussels Sprouts contain 33 times more Omega 3 and 2.6 times more Protein than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Brussels Sprouts offer comparable quantities of Fiber per 100 grams.
• 100 grams of Boiled Parsnips provide inadequate amounts of Omega 3
• 100 grams of Brussels Sprouts provide inadequate amounts of Energy
• Both Boiled and Drained Parsnips as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in 100 grams.