Comparing Nutrients in 100 grams Parsnips VS Edible Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Parsnips	6%	3%	91%
Edible Podded Peas	26%	4%	70%

Macro Nutrients

	Parsnips	Edible Podded Peas	Recommended Dietary Allowance
Energy	2.6% 75kcal	1.45% 42kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	5.8% 7.55g	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	13% 4.9g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Parsnips	Edible Podded Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	12.3% 0.16mg	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	10.5% 42μg	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	66.7% 60mg	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	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.8% 22.5μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsnips	Edible Podded Peas	Recommended Dietary Allowance
Calcium	3.6% 36mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	8.78% 0.079mg	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	26% 2.08mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	10.6% 0.24mg	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	7.57% 53mg	700mg per day for Men 19-50 years
Potassium	11% 375mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	3.27% 1.8μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.15% 79.5g	2.4% 89g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Parsnips vs Edible Podded Peas:

• Raw Parsnips have 1.6 times more Vitamin B9 and 3.8 times more Vitamin E than Raw Edible Podded Peas.
• While Raw Edible Podded Peas contain more Vitamin A, 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.5 times more Vitamin C than Raw Parsnips.
• Both Raw Parsnips and Raw Edible Podded Peas have similar amounts of Vitamin B3 and Vitamin K per 100 g.
• Both Raw Parsnips as well as Raw Edible Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Parsnips vs Edible Podded Peas:

• Raw Parsnips have 1.5 times more Copper, 1.2 times more Magnesium, 2.3 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Potassium, 2.6 times more Selenium and 2.2 times more Zinc than Raw Edible Podded Peas.
• While Raw Edible Podded Peas contain 3.5 times more Iron than Raw Parsnips.
• Both Raw Parsnips and Raw Edible Podded Peas have similar amounts of Calcium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Parsnips have 1.8 times more Energy, 2.4 times more Carbohydrate and 1.9 times more Fiber than Raw Edible Podded Peas.
• While Raw Edible Podded Peas contain 2.3 times more Protein than Raw Parsnips.
• Both Raw Parsnips and Raw Edible Podded Peas have similar amounts of Sugars per 100 g.
• Both Raw Parsnips as well as Raw Edible Podded Peas have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.