Comparing Nutrients in 1 kilogram Parsley VS Welsh Onions

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Parsley VS Welsh Onions per 1 kg

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

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

• 1 kilogram of Parsley has 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 Welsh Onions.
• Both Parsley and Welsh Onions provide similar amounts of Vitamin B2 per one kilogram.
• Both Fresh Parsley as well as Raw Welsh Onions have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Parsley vs Welsh Onions:

• 1 kilogram of Parsley has 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 Welsh Onions.
• Both Parsley and Welsh Onions contain similar levels of Manganese, Phosphorus and Water per one kilogram.
• 1 kilogram of Welsh Onions lack sufficient amounts of Calcium
• Both Fresh Parsley as well as Raw Welsh Onions lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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