Comparing Nutrients in 1 kilogram Parsnips VS Sweet Onions

Macros Ratio

	Protein	Fat	Carbs
Parsnips	6%	3%	91%
Sweet Onions	9%	2%	89%

Macro Nutrients

	Parsnips	Sweet Onions	Recommended Dietary Allowance
Energy	26% 750kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	NA	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 180g	58% 75.5g	130g per day for Men 19-50 years
Sugars	66.2% 48g	69.2% 50.2g	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	28% 20g	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	% 22.6g	g per day for Men 19-50 years
Sucrose	NA	% 7.2g	g per day for Men 19-50 years
Fiber	129% 49g	23.7% 9g	38g per day for Men 19-50 years
Protein	21.4% 12g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Parsnips	Sweet Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	100% 1.3mg	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	168% 670μg	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	189% 170mg	53.3% 48mg	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	99% 15mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	188% 225μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsnips	Sweet Onions	Recommended Dietary Allowance
Calcium	36% 360mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	62.2% 0.56mg	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	73.8% 5.9mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	33% 0.76mg	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	101% 710mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	110% 3750mg	35% 1190mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	21.5% 795g	24.7% 912g	3700g per day for Men 19-50 years

Nutrient Comparison: Parsnips VS Sweet Onions per 1 kg

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

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

• 1 kilogram of Parsnips has 2.2 times more Vitamin B1, 2.5 times more Vitamin B2, 5.3 times more Vitamin B3, 6.1 times more Vitamin B5, 2.9 times more Vitamin B9, 3.5 times more Vitamin C, 74.5 times more Vitamin E and 75 times more Vitamin K than Sweet Onions.
• While 1 kg of Raw Sweet Onions contains 1.4 times more Vitamin B6 than Raw Parsnips.
• 1 kilogram of Sweet Onions have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Raw Parsnips as well as Raw Sweet Onions have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Parsnips vs Sweet Onions:

• 1 kilogram of Parsnips has 1.8 times more Calcium, 2.1 times more Copper, 2.3 times more Iron, 3.2 times more Magnesium, 7.4 times more Manganese, 2.6 times more Phosphorus, 3.2 times more Potassium, 3.6 times more Selenium and 4.5 times more Zinc than Sweet Onions.
• Both Parsnips and Sweet Onions 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 kilogram of Parsnips has 2.3 times more Energy, 2.4 times more Carbohydrate, 5.4 times more Fiber and 1.5 times more Protein than Sweet Onions.
• Both Parsnips and Sweet Onions offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Sweet Onions provide inadequate amounts of Energy and Protein