Comparing Nutrients in 100 grams Boiled Parsnips VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips	7%	4%	89%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Boiled Parsnips	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	2.45% 71kcal	11.2% 326kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	27.6% 36g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	NA	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	9.47% 3.6g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	2.36% 1.32g	86% 48g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.53% 0.72mg	45.7% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	58% 0.75mg	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	55.5% 222μg	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	1.44% 1.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	3.7% 37mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	190% 1.7mg	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	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	86% 1.98mg	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	98% 689mg	700mg per day for Men 19-50 years
Potassium	10.8% 367mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	106% 58.2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	45% 4.95mg	11mg per day for Men 19-50 years
Water	2.17% 80.2g	0.2% 7.47g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Parsnips VS Sunflower Seed Flour per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Parsnips vs Sunflower Seed Flour:

• 100 grams of Boiled Parsnips have 10 times more Vitamin C than Sunflower Seed Flour.
• While 100 g of Partially Defatted Sunflower Seed Flour contain 38.4 times more Vitamin B1, 5.2 times more Vitamin B2, 10.1 times more Vitamin B3, 11.2 times more Vitamin B5, 8.1 times more Vitamin B6 and 3.8 times more Vitamin B9 than Boiled and Drained Parsnips.
• 100 grams of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Boiled and Drained Parsnips as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Parsnips vs Sunflower Seed Flour:

• 100 grams of Boiled Parsnips have 5.5 times more Potassium and 10.7 times more Water than Sunflower Seed Flour.
• While 100 g of Partially Defatted Sunflower Seed Flour contain 3.1 times more Calcium, 12.4 times more Copper, 11.4 times more Iron, 11.9 times more Magnesium, 6.7 times more Manganese, 10 times more Phosphorus, 34.2 times more Selenium and 19 times more Zinc than Boiled and Drained Parsnips.
• 100 grams of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 g of Partially Defatted Sunflower Seed Flour contain 4.6 times more Energy, 21.2 times more Omega 6, 2.1 times more Carbohydrate, 1.4 times more Fiber and 36.4 times more Protein than Boiled and Drained Parsnips.
• 100 grams of Boiled Parsnips provide inadequate amounts of Omega 6
• Both Boiled and Drained Parsnips as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in 100 grams.