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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Boiled Parsnips with Salt VS Cooked Frozen Onions with Salt per 1 lb

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

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

• 1 pound of Boiled Parsnips with Salt has 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 Cooked Frozen Onions with Salt.
• 1 pound of Cooked Frozen Onions with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• Both Boiled and Drained Parsnips with Salt as well as Boiled Frozen Onions, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Boiled Parsnips with Salt has 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 Cooked Frozen Onions with Salt.
• Both Boiled Parsnips with Salt and Cooked Frozen Onions with Salt contain similar levels of Sodium and Water per one pound.
• 1 pound of Cooked Frozen Onions with Salt lack sufficient amounts of Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Parsnips with Salt has 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 Cooked Frozen Onions with Salt.
• 1 pound of Cooked Frozen Onions with Salt provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Parsnips with Salt as well as Boiled Frozen Onions, drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.