Comparing Nutrients in 100 grams Cooked Frozen Podded Peas VS Parsnips

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas	26%	6%	68%
Parsnips	6%	3%	91%

Macro Nutrients

	Cooked Frozen Podded Peas	Parsnips	Recommended Dietary Allowance
Energy	1.8% 52kcal	2.6% 75kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	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	6.94% 9g	14% 18g	130g per day for Men 19-50 years
Sugars	6.65% 4.82g	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	8.16% 3.1g	13% 4.9g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas	Parsnips	Recommended Dietary Allowance
Vitamin A	7.33% 66μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.33% 0.064mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.15% 0.12mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	6.92% 0.09mg	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	8.75% 35μg	16.8% 67μg	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	24.4% 22mg	19% 17mg	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	3.13% 0.47mg	9.93% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	18.8% 22.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas	Parsnips	Recommended Dietary Allowance
Calcium	5.9% 59mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	13.3% 0.12mg	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	30% 2.4mg	7.38% 0.59mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	24.3% 0.56mg	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	8.3% 58mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	11% 375mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	3.27% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	2.34% 86.6g	2.15% 79.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Podded Peas VS Parsnips per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Podded Peas versus 100 g of Parsnips to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Cooked Frozen Podded Peas have more Vitamin A, 2.4 times more Vitamin B2, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 1.3 times more Vitamin C and 1.3 times more Vitamin K than Parsnips.
• While 100 g of Raw Parsnips contain 1.4 times more Vitamin B1, 1.9 times more Vitamin B9 and 3.2 times more Vitamin E than Boiled and Drained Frozen Podded Peas.
• Both Cooked Frozen Podded Peas and Parsnips provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Parsnips have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Podded Peas as well as Raw Parsnips have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Podded Peas vs Parsnips:

• 100 grams of Cooked Frozen Podded Peas have 1.6 times more Calcium and 4.1 times more Iron than Parsnips.
• While 100 g of Raw Parsnips contain 1.3 times more Copper, 2 times more Manganese, 1.7 times more Potassium and 2.3 times more Selenium than Boiled and Drained Frozen Podded Peas.
• Both Cooked Frozen Podded Peas and Parsnips contain similar levels of Magnesium, Phosphorus, Zinc and Water per 100 grams.
• 100 grams of Cooked Frozen Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Podded Peas have 2.9 times more Protein than Parsnips.
• While 100 g of Raw Parsnips contain 1.4 times more Energy, 2 times more Carbohydrate and 1.6 times more Fiber than Boiled and Drained Frozen Podded Peas.
• Both Cooked Frozen Podded Peas and Parsnips offer comparable quantities of Sugars per 100 grams.
• 100 grams of Cooked Frozen Podded Peas provide inadequate amounts of Energy
• Both Boiled and Drained Frozen Podded Peas as well as Raw Parsnips provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.