Comparing Nutrients in 14 ounces Sweet Onions VS Parsley

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
Parsley	27%	16%	57%

Macro Nutrients

	Sweet Onions	Parsley	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	3.23% 3.14g	97g per day for Men 19-50 years
Saturated Fat	NA	1.64% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	19.3% 25g	130g per day for Men 19-50 years
Sugars	27.5% 20g	4.65% 3.37g	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	11% 8g	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	% 8.97g	NA	g per day for Men 19-50 years
Sucrose	% 2.86g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	34.5% 13g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Sweet Onions	Parsley	Recommended Dietary Allowance
Vitamin A	0% 0μg	186% 1671μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	32.6% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.78% 0.39mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	27.5% 0.36mg	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	23% 91μg	151% 603μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21% 19mg	587% 528mg	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	0.53% 0.079mg	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	5424% 6509μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Parsley	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	54.8% 548mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	65.7% 0.59mg	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	13% 1.03mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	27.6% 0.64mg	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	15.3% 107mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	64.7% 2199mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	9.8% 362g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Onions VS Parsley per 14 oz

Compare the macro and micronutrient content in 14 oz of Sweet Onions versus 14 oz of Parsley to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sweet Onions vs Parsley:

• 14 ounces of Sweet Onions have 1.4 times more Vitamin B6 than Parsley.
• While 14 oz of Fresh Parsley contain more Vitamin A, 2.1 times more Vitamin B1, 4.9 times more Vitamin B2, 9.9 times more Vitamin B3, 4.1 times more Vitamin B5, 6.6 times more Vitamin B9, 27.7 times more Vitamin C, 37.5 times more Vitamin E and 5466.7 times more Vitamin K than Raw Sweet Onions.
• 14 ounces of Sweet Onions have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Raw Sweet Onions as well as Fresh Parsley have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sweet Onions vs Parsley:

• 14 oz of Fresh Parsley contain 6.9 times more Calcium, 2.7 times more Copper, 23.8 times more Iron, 5.6 times more Magnesium, 2.1 times more Manganese, 2.1 times more Phosphorus, 4.7 times more Potassium, 7 times more Sodium and 8.2 times more Zinc than Raw Sweet Onions.
• Both Sweet Onions and Parsley contain similar levels of Water per 14 ounces.
• 14 ounces of Sweet Onions lack sufficient amounts of Zinc
• Both Raw Sweet Onions as well as Fresh Parsley lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sweet Onions have 5.9 times more Sugars than Parsley.
• While 14 oz of Fresh Parsley contain 3.7 times more Fiber and 3.7 times more Protein than Raw Sweet Onions.
• Both Sweet Onions and Parsley offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Sweet Onions provide inadequate amounts of Protein
• Both Raw Sweet Onions as well as Fresh Parsley provide inadequate amounts of Energy in 14 ounces.