Comparing Nutrients in 14 ounces Cooked Frozen Onions with Salt VS Boiled Parsnips with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions with Salt	10%	2%	88%
Boiled Parsnips with Salt	7%	4%	89%

Macro Nutrients

	Cooked Frozen Onions with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Energy	3.56% 103kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	52% 67.5g	130g per day for Men 19-50 years
Sugars	16% 11.5g	26.3% 19g	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	14.6% 5.56g	41.8% 16g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.27% 0.52mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	46.7% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	28.4% 0.37mg	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	13% 51.6μg	57.5% 230μg	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	22.5% 20.2mg	57.3% 51.6mg	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	0.26% 0.04mg	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Calcium	10.7% 107mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	61% 0.55mg	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	17% 1.35mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	50.7% 1.17mg	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	1.13% 7.94mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	43% 1457mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	64.6% 968mg	65% 976mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.9% 366g	8.6% 318g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Frozen Onions with Salt vs Boiled Parsnips with Salt:

• Boiled and Drained Parsnips with Salt contain 5.2 times more Vitamin B1, 2.8 times more Vitamin B2, 5.5 times more Vitamin B3, 7.5 times more Vitamin B5, 1.3 times more Vitamin B6, 4.5 times more Vitamin B9, 2.5 times more Vitamin C and 100 times more Vitamin E than Boiled Frozen Onions, drained with Salt.
• Both Boiled Frozen Onions, drained with Salt as well as Boiled and Drained Parsnips with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cooked Frozen Onions with Salt vs Boiled Parsnips with Salt:

• Boiled and Drained Parsnips with Salt contain 1.4 times more Calcium, 5.8 times more Copper, 1.7 times more Iron, 3.6 times more Magnesium, 7.4 times more Manganese, 34.5 times more Phosphorus, 3.6 times more Potassium, 4.3 times more Selenium and 2.9 times more Zinc than Boiled Frozen Onions, drained with Salt.
• Both Boiled Frozen Onions, drained with Salt and Boiled and Drained Parsnips with Salt have similar amounts of Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Parsnips with Salt contain 2.7 times more Energy, 2.8 times more Carbohydrate, 1.7 times more Sugars, 2.9 times more Fiber and 1.9 times more Protein than Boiled Frozen Onions, drained with Salt.
• Both Boiled Frozen Onions, drained with Salt as well as Boiled and Drained Parsnips with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.