Comparing Nutrients in 1 kilogram Welsh Onions VS Parsley

Macros Ratio

	Protein	Fat	Carbs
Welsh Onions	20%	10%	70%
Parsley	27%	16%	57%

Macro Nutrients

	Welsh Onions	Parsley	Recommended Dietary Allowance
Energy	11.7% 340kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	8.14% 7.9g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	4.13% 1.32g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	6.76% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	30% 22g	11.7% 8.5g	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	63% 24g	87% 33g	38g per day for Men 19-50 years
Protein	34% 19g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Welsh Onions	Parsley	Recommended Dietary Allowance
Vitamin A	NA	468% 4210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	71.7% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	75.4% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.8% 1.7mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	69.2% 0.9mg	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	40% 160μg	380% 1520μg	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	300% 270mg	1478% 1330mg	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	34% 5.1mg	50% 7.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1612% 1934μg	13667% 16400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Welsh Onions	Parsley	Recommended Dietary Allowance
Calcium	18% 180mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	166% 1.5mg	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	153% 12mg	775% 62mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	69.6% 1.6mg	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	70% 490mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	163% 5540mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	24.5% 905g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Welsh Onions VS Parsley per 1 kg

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

Lets compare vitamin content per 1 kilogram of Welsh Onions vs Parsley:

• 1 kg of Fresh Parsley contains 1.7 times more Vitamin B1, 3.3 times more Vitamin B3, 2.4 times more Vitamin B5, 1.3 times more Vitamin B6, 9.5 times more Vitamin B9, 4.9 times more Vitamin C, 1.5 times more Vitamin E and 8.5 times more Vitamin K than Raw Welsh Onions.
• Both Welsh Onions and Parsley provide similar amounts of Vitamin B2 per one kilogram.
• Both Raw Welsh Onions as well as Fresh Parsley have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Welsh Onions vs Parsley:

• 1 kg of Fresh Parsley contains 7.7 times more Calcium, 2.1 times more Copper, 5.1 times more Iron, 2.2 times more Magnesium, 2.6 times more Potassium, 3.3 times more Sodium and 2.1 times more Zinc than Raw Welsh Onions.
• Both Welsh Onions and Parsley contain similar levels of Manganese, Phosphorus and Water per one kilogram.
• 1 kilogram of Welsh Onions lack sufficient amounts of Calcium
• Both Raw Welsh Onions as well as Fresh Parsley lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Welsh Onions has 2.6 times more Sugars than Parsley.
• While 1 kg of Fresh Parsley contains 1.4 times more Fiber and 1.6 times more Protein than Raw Welsh Onions.
• Both Welsh Onions and Parsley offer comparable quantities of Carbohydrate per one kilogram.
• Both Raw Welsh Onions as well as Fresh Parsley provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.