Comparing Nutrients in 1 pound Parsnips VS Welsh Onions

Macros Ratio

	Protein	Fat	Carbs
Parsnips	6%	3%	91%
Welsh Onions	20%	10%	70%

Macro Nutrients

	Parsnips	Welsh Onions	Recommended Dietary Allowance
Energy	11.7% 340kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	3.95% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.8% 81.6g	22.7% 29.5g	130g per day for Men 19-50 years
Sugars	30% 21.8g	13.6% 9.9g	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	58.5% 22.2g	28.6% 11g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Parsnips	Welsh Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.4% 2.72mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	25% 0.33mg	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	76% 304μg	18% 72.6μg	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	85.7% 77mg	136% 122mg	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	45% 6.76mg	15.4% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	85% 102μg	731% 877μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsnips	Welsh Onions	Recommended Dietary Allowance
Calcium	16.3% 163mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	35.3% 0.32mg	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	33.5% 2.68mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	27% 0.62mg	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	46% 322mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	9.75% 361g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Parsnips VS Welsh Onions per 1 lb

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

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

• 1 pound of Parsnips has 1.8 times more Vitamin B1, 1.8 times more Vitamin B3, 3.6 times more Vitamin B5, 1.3 times more Vitamin B6, 4.2 times more Vitamin B9 and 2.9 times more Vitamin E than Welsh Onions.
• While 1 lb of Raw Welsh Onions contains 1.8 times more Vitamin B2, 1.6 times more Vitamin C and 8.6 times more Vitamin K than Raw Parsnips.
• Both Raw Parsnips as well as Raw Welsh Onions have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Parsnips vs Welsh Onions:

• 1 pound of Parsnips has 2 times more Calcium, 1.7 times more Copper, 1.3 times more Magnesium, 4.1 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Potassium and 3 times more Selenium than Welsh Onions.
• While 1 lb of Raw Welsh Onions contains 2.1 times more Iron than Raw Parsnips.
• Both Parsnips and Welsh Onions contain similar levels of Zinc and Water per one pound.
• 1 pound of Welsh Onions lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Parsnips has 2.2 times more Energy, 2.8 times more Carbohydrate, 2.2 times more Sugars and 2 times more Fiber than Welsh Onions.
• While 1 lb of Raw Welsh Onions contains 1.6 times more Protein than Raw Parsnips.
• 1 pound of Welsh Onions provide inadequate amounts of Energy
• Both Raw Parsnips as well as Raw Welsh Onions provide inadequate amounts of Omega 3 and Omega 6 in one pound.