Comparing Nutrients in 100 grams Parsnips VS Boiled Parsnips

Macros Ratio

	Protein	Fat	Carbs
Parsnips	6%	3%	91%
Boiled Parsnips	7%	4%	89%

Macro Nutrients

	Parsnips	Boiled Parsnips	Recommended Dietary Allowance
Energy	2.6% 75kcal	2.45% 71kcal	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	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	14% 18g	13% 17g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	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	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	13% 4.9g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	2.36% 1.32g	56g per day for Men 19-50 years

Vitamins

	Parsnips	Boiled Parsnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	4.53% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	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	16.8% 67μg	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	19% 17mg	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	9.93% 1.5mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.8% 22.5μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsnips	Boiled Parsnips	Recommended Dietary Allowance
Calcium	3.6% 36mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	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	7.38% 0.59mg	7.25% 0.58mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	10% 71mg	9.86% 69mg	700mg per day for Men 19-50 years
Potassium	11% 375mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	3.27% 1.8μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	2.15% 79.5g	2.17% 80.2g	3700g per day for Men 19-50 years

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

• Raw Parsnips have 1.3 times more Vitamin C, 1.5 times more Vitamin E and 22.5 times more Vitamin K than Boiled and Drained Parsnips.
• Both Raw Parsnips and Boiled and Drained Parsnips have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 g.
• Both Raw Parsnips as well as Boiled and Drained Parsnips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Parsnips vs Boiled Parsnips:

• Raw Parsnips have 1.9 times more Manganese and 2.3 times more Zinc than Boiled and Drained Parsnips.
• Both Raw Parsnips and Boiled and Drained Parsnips have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Parsnips have 1.4 times more Fiber than Boiled and Drained Parsnips.
• Both Raw Parsnips and Boiled and Drained Parsnips have similar amounts of Energy, Carbohydrate, Sugars and Protein per 100 g.
• Both Raw Parsnips as well as Boiled and Drained Parsnips have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.