Comparing Nutrients in 1 pound Sweet Onions VS Parsnips

Macros Ratio

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

Macro Nutrients

	Sweet Onions	Parsnips	Recommended Dietary Allowance
Energy	5% 145kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	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	26.3% 34.2g	62.8% 81.6g	130g per day for Men 19-50 years
Sugars	31.4% 22.8g	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	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	58.5% 22.2g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Sweet Onions	Parsnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	54.4% 2.72mg	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	76% 304μg	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	85.7% 77mg	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	45% 6.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	85% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Parsnips	Recommended Dietary Allowance
Calcium	9.07% 91mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	60.5% 0.54mg	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	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	110% 2.54mg	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	46% 322mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	50% 1701mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	11% 414g	9.75% 361g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Onions VS Parsnips per 1 lb

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

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

• 1 pound of Sweet Onions has 1.4 times more Vitamin B6 than Parsnips.
• While 1 lb of Raw Parsnips contains 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 Raw Sweet Onions.
• 1 pound of Sweet Onions have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Raw Sweet Onions as well as Raw Parsnips have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Sweet Onions vs Parsnips:

• 1 lb of Raw Parsnips contains 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 Raw Sweet Onions.
• Both Sweet Onions and Parsnips contain similar levels of Water per one pound.
• 1 pound of Sweet Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Parsnips contains 2.3 times more Energy, 2.4 times more Carbohydrate, 5.4 times more Fiber and 1.5 times more Protein than Raw Sweet Onions.
• Both Sweet Onions and Parsnips offer comparable quantities of Sugars per one pound.
• 1 pound of Sweet Onions provide inadequate amounts of Energy and Protein