Comparing Nutrients in 1 pound Sweet Onions VS Parsley

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
Parsley	27%	16%	57%

Macro Nutrients

	Sweet Onions	Parsley	Recommended Dietary Allowance
Energy	5% 145kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	NA	1.87% 0.6g	32g per day for Men 19-50 years
Omega 3	NA	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34.2g	22% 28.7g	130g per day for Men 19-50 years
Sugars	31.4% 22.8g	5.3% 3.86g	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	12.6% 9.16g	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	% 10.3g	NA	g per day for Men 19-50 years
Sucrose	% 3.27g	NA	g per day for Men 19-50 years
Fiber	10.7% 4.1g	39.4% 15g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Sweet Onions	Parsley	Recommended Dietary Allowance
Vitamin A	0% 0μg	212% 1910μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	37.2% 5.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	31.4% 0.41mg	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	26% 104μg	172% 689μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24% 21.8mg	670% 603mg	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	0.6% 0.091mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	6199% 7439μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Parsley	Recommended Dietary Allowance
Calcium	9.07% 91mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	75% 0.68mg	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	14.7% 1.18mg	352% 28mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	31.6% 0.73mg	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	17.5% 122mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	74% 2513mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	11% 414g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Onions VS Parsley per 1 lb

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

Lets compare vitamin content per 1 pound of Sweet Onions vs Parsley:

• 1 pound of Sweet Onions has 1.4 times more Vitamin B6 than Parsley.
• While 1 lb of Fresh Parsley contains more Vitamin A, 2.1 times more Vitamin B1, 4.9 times more Vitamin B2, 9.9 times more Vitamin B3, 4.1 times more Vitamin B5, 6.6 times more Vitamin B9, 27.7 times more Vitamin C, 37.5 times more Vitamin E and 5466.7 times more Vitamin K than Raw Sweet Onions.
• 1 pound of Sweet Onions have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Raw Sweet Onions as well as Fresh Parsley have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Sweet Onions vs Parsley:

• 1 lb of Fresh Parsley contains 6.9 times more Calcium, 2.7 times more Copper, 23.8 times more Iron, 5.6 times more Magnesium, 2.1 times more Manganese, 2.1 times more Phosphorus, 4.7 times more Potassium, 7 times more Sodium and 8.2 times more Zinc than Raw Sweet Onions.
• Both Sweet Onions and Parsley contain similar levels of Water per one pound.
• 1 pound of Sweet Onions lack sufficient amounts of Zinc
• Both Raw Sweet Onions as well as Fresh Parsley lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sweet Onions has 5.9 times more Sugars than Parsley.
• While 1 lb of Fresh Parsley contains 3.7 times more Fiber and 3.7 times more Protein than Raw Sweet Onions.
• Both Sweet Onions and Parsley offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Sweet Onions provide inadequate amounts of Protein
• Both Raw Sweet Onions as well as Fresh Parsley provide inadequate amounts of Energy in one pound.