Comparing Nutrients in 1 kilogram Sweet Onions VS Boiled Parsnips

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
Boiled Parsnips	7%	4%	89%

Macro Nutrients

	Sweet Onions	Boiled Parsnips	Recommended Dietary Allowance
Energy	11% 320kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	NA	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	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	58% 75.5g	131% 170g	130g per day for Men 19-50 years
Sugars	69.2% 50.2g	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	28% 20g	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	% 22.6g	NA	g per day for Men 19-50 years
Sucrose	% 7.2g	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	95% 36g	38g per day for Men 19-50 years
Protein	14.3% 8g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Sweet Onions	Boiled Parsnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	45.3% 7.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	118% 5.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	57.5% 230μg	145% 580μg	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	53.3% 48mg	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	1.33% 0.2mg	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

	Sweet Onions	Boiled Parsnips	Recommended Dietary Allowance
Calcium	20% 200mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	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	32.5% 2.6mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	38.6% 270mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	35% 1190mg	108% 3670mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24.7% 912g	21.7% 802g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Onions VS Boiled Parsnips per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sweet Onions vs Boiled Parsnips:

• 1 kilogram of Sweet Onions has 1.4 times more Vitamin B6 than Boiled Parsnips.
• While 1 kg of Boiled and Drained Parsnips contains 2 times more Vitamin B1, 2.6 times more Vitamin B2, 5.4 times more Vitamin B3, 6 times more Vitamin B5, 2.5 times more Vitamin B9, 2.7 times more Vitamin C and 50 times more Vitamin E than Raw Sweet Onions.
• 1 kilogram of Sweet Onions have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• Both Raw Sweet Onions as well as Boiled and Drained Parsnips have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Sweet Onions vs Boiled Parsnips:

• 1 kg of Boiled and Drained Parsnips contains 1.9 times more Calcium, 2.5 times more Copper, 2.2 times more Iron, 3.2 times more Magnesium, 3.9 times more Manganese, 2.6 times more Phosphorus, 3.1 times more Potassium, 3.4 times more Selenium and 2 times more Zinc than Raw Sweet Onions.
• Both Sweet Onions and Boiled Parsnips contain similar levels of Water per one kilogram.
• 1 kilogram of Sweet Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Parsnips contains 2.2 times more Energy, 2.3 times more Carbohydrate, 4 times more Fiber and 1.7 times more Protein than Raw Sweet Onions.
• Both Sweet Onions and Boiled Parsnips offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Sweet Onions provide inadequate amounts of Energy and Protein