Comparing Nutrients in 1 kilogram Cooked Frozen Chopped Onions with Salt VS Boiled Parsnips with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Chopped Onions with Salt	11%	3%	86%
Boiled Parsnips with Salt	7%	4%	89%

Macro Nutrients

	Cooked Frozen Chopped Onions with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Energy	8.97% 260kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	131% 170g	130g per day for Men 19-50 years
Sugars	40% 29g	66.2% 48g	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	44.7% 17g	105% 40g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Chopped 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	19% 0.23mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	45.3% 7.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	118% 5.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	71.5% 0.93mg	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	32.5% 130μg	145% 580μg	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	29% 26mg	144% 130mg	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	0.67% 0.1mg	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Chopped Onions with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Calcium	16% 160mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	153% 1.38mg	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	37.5% 3mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	128% 2.94mg	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	27% 190mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	108% 3670mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	165% 2480mg	164% 2460mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	25% 922g	21.7% 802g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Chopped Onions with Salt VS Boiled Parsnips with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Chopped Onions with Salt versus 1 kg of Boiled Parsnips with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Chopped Onions with Salt vs Boiled Parsnips with Salt:

• 1 kg of Boiled and Drained Parsnips with Salt contains 3.6 times more Vitamin B1, 2 times more Vitamin B2, 5.2 times more Vitamin B3, 5.9 times more Vitamin B5, 1.3 times more Vitamin B6, 4.5 times more Vitamin B9, 5 times more Vitamin C and 100 times more Vitamin E than Boiled Chopped Frozen Onions, drained with Salt.
• 1 kilogram of Cooked Frozen Chopped Onions with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• Both Boiled Chopped 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 one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Chopped Onions with Salt vs Boiled Parsnips with Salt:

• 1 kg of Boiled and Drained Parsnips with Salt contains 2.3 times more Calcium, 7.3 times more Copper, 1.9 times more Iron, 4.8 times more Magnesium, 4.1 times more Manganese, 3.6 times more Phosphorus, 3.4 times more Potassium, 4.3 times more Selenium and 3.7 times more Zinc than Boiled Chopped Frozen Onions, drained with Salt.
• Both Cooked Frozen Chopped Onions with Salt and Boiled Parsnips with Salt contain similar levels of Sodium and Water per one kilogram.
• 1 kilogram of Cooked Frozen Chopped Onions with Salt lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Parsnips with Salt contains 2.7 times more Energy, 2.8 times more Carbohydrate, 1.7 times more Sugars, 2.4 times more Fiber and 1.7 times more Protein than Boiled Chopped Frozen Onions, drained with Salt.
• 1 kilogram of Cooked Frozen Chopped Onions with Salt provide inadequate amounts of Energy and Protein
• Both Boiled Chopped Frozen Onions, drained with Salt as well as Boiled and Drained Parsnips with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.