Comparing Nutrients in 1 kilogram Boiled Parsnips VS Onion rings, breaded, par fried, frozen, prepared, heated in oven

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips	7%	4%	89%
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%

Macro Nutrients

	Boiled Parsnips	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Energy	24.5% 710kcal	95% 2760kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	66.8% 21.4g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	523% 8.36g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	376% 64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	260% 338g	130g per day for Men 19-50 years
Sugars	66.2% 48g	70.3% 51g	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	17.4% 12.6g	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	% 13g	g per day for Men 19-50 years
Sucrose	NA	% 17.6g	g per day for Men 19-50 years
Fiber	95% 36g	58% 22g	38g per day for Men 19-50 years
Protein	23.6% 13g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	89.2% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.24mg	84.3% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.88mg	58.8% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	90% 1.17mg	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	145% 580μg	82.5% 330μg	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	144% 130mg	17.8% 16mg	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	66.7% 10mg	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	284% 341μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Calcium	37% 370mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	81% 0.73mg	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	72.5% 5.8mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	151% 3.48mg	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	99% 690mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	108% 3670mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	102% 56μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	247% 3700mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	21.7% 802g	12.5% 464g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Parsnips VS Onion rings, breaded, par fried, frozen, prepared, heated in oven per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Parsnips versus 1 kg of Onion rings, breaded, par fried, frozen, prepared, heated in oven to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Parsnips vs Onion rings, breaded, par fried, frozen, prepared, heated in oven:

• 1 kilogram of Boiled Parsnips has 2 times more Vitamin B5, 1.8 times more Vitamin B9, 8.1 times more Vitamin C and 2.2 times more Vitamin E than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While 1 kg of Onion rings, breaded, par fried, frozen, prepared, heated in oven contains 2.2 times more Vitamin B1, 2.3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B6 and 34.1 times more Vitamin K than Boiled and Drained Parsnips.
• 1 kilogram of Boiled Parsnips have insufficient amounts of Vitamin K
• 1 kilogram of Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Vitamin C
• Both Boiled and Drained Parsnips as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Parsnips vs Onion rings, breaded, par fried, frozen, prepared, heated in oven:

• 1 kilogram of Boiled Parsnips has 1.9 times more Copper, 1.7 times more Magnesium, 3 times more Potassium and 1.7 times more Water than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While 1 kg of Onion rings, breaded, par fried, frozen, prepared, heated in oven contains 2.2 times more Iron, 3.3 times more Selenium, 37 times more Sodium and 1.6 times more Zinc than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Onion rings, breaded, par fried, frozen, prepared, heated in oven contain similar levels of Calcium, Manganese and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Parsnips has 1.6 times more Fiber than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While 1 kg of Onion rings, breaded, par fried, frozen, prepared, heated in oven contains 3.9 times more Energy, 47.7 times more Fat, 42.7 times more Saturated Fat, 278.7 times more Omega 3, 155.8 times more Omega 6, 2 times more Carbohydrate and 3.1 times more Protein than Boiled and Drained Parsnips.
• Both Boiled Parsnips and Onion rings, breaded, par fried, frozen, prepared, heated in oven offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Boiled Parsnips provide inadequate amounts of Omega 3 and Omega 6