Comparing Nutrients in 1 pound Cooked Frozen Onions with Salt VS Boiled Parsnips with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions with Salt	10%	2%	88%
Boiled Parsnips with Salt	7%	4%	89%

Macro Nutrients

	Cooked Frozen Onions with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Energy	4.07% 118kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.3% 27.7g	59.4% 77g	130g per day for Men 19-50 years
Sugars	18% 13g	30% 21.8g	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	16.7% 6.35g	47.7% 18g	38g per day for Men 19-50 years
Protein	5.75% 3.22g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.74% 0.6mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.08% 0.35mg	53.3% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	32.4% 0.42mg	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	14.7% 59μg	65.8% 263μg	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	25.7% 23mg	65.5% 59mg	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	0.3% 0.045mg	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Calcium	12.2% 122mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	69.6% 0.63mg	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	19.3% 1.54mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	58% 1.33mg	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	1.3% 9.07mg	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	49% 1665mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	73.8% 1107mg	74.4% 1116mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11.3% 418g	9.84% 364g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Frozen Onions with Salt vs Boiled Parsnips with Salt:

• Boiled and Drained Parsnips with Salt contain 5.2 times more Vitamin B1, 2.8 times more Vitamin B2, 5.5 times more Vitamin B3, 7.5 times more Vitamin B5, 1.3 times more Vitamin B6, 4.5 times more Vitamin B9, 2.5 times more Vitamin C and 100 times more Vitamin E than Boiled Frozen Onions, drained with Salt.
• Both Boiled Frozen Onions, drained with Salt as well as Boiled and Drained Parsnips with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Cooked Frozen Onions with Salt vs Boiled Parsnips with Salt:

• Boiled and Drained Parsnips with Salt contain 1.4 times more Calcium, 5.8 times more Copper, 1.7 times more Iron, 3.6 times more Magnesium, 7.4 times more Manganese, 34.5 times more Phosphorus, 3.6 times more Potassium, 4.3 times more Selenium and 2.9 times more Zinc than Boiled Frozen Onions, drained with Salt.
• Both Boiled Frozen Onions, drained with Salt and Boiled and Drained Parsnips with Salt have similar amounts of Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Parsnips with Salt contain 2.7 times more Energy, 2.8 times more Carbohydrate, 1.7 times more Sugars, 2.9 times more Fiber and 1.9 times more Protein than Boiled Frozen Onions, drained with Salt.
• Both Boiled Frozen Onions, drained with Salt as well as Boiled and Drained Parsnips with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.