Comparing Nutrients in 300 calories Sweet Onions VS Parsley

Weight per 300 calories

• Sweet Onions: 938g
• Parsley: 833g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Sweet Onions or Parsley?

Macros Ratio

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

Macro Nutrients

	Sweet Onions	Parsley	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	NA	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	NA	4.17% 0.067g	1.6g per day for Men 19-50 years
Omega 6	NA	5.64% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.4% 70.8g	40.6% 52.8g	130g per day for Men 19-50 years
Sugars	65% 47g	9.77% 7.1g	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	26% 19g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 6.75g	NA	g per day for Men 19-50 years
Fiber	22.2% 8.44g	72.4% 27.5g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	44% 24.8g	56g per day for Men 19-50 years

Vitamins

	Sweet Onions	Parsley	Recommended Dietary Allowance
Vitamin A	0% 0μg	390% 3508μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	68.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	66.7% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	57.7% 0.75mg	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	54% 216μg	317% 1267μg	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	50% 45mg	1231% 1108mg	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	1.25% 0.19mg	41.7% 6.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.34% 2.8μg	11389% 13667μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Parsley	Recommended Dietary Allowance
Calcium	18.8% 188mg	115% 1150mg	1000mg per day for Men 19-50 years
Copper	58.3% 0.53mg	138% 1.24mg	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	30.5% 2.44mg	646% 51.7mg	8mg per day for Men 19-50 years
Magnesium	20% 84.4mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	36% 253mg	69% 483mg	700mg per day for Men 19-50 years
Potassium	33% 1116mg	136% 4617mg	3400mg per day for Men 19-50 years
Selenium	8.52% 4.7μg	1.5% 0.83μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	31% 467mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	23% 855g	19.8% 731g	3700g per day for Men 19-50 years

Sweet Onions VS Parsley Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sweet Onions or Parsley?

Lets compare vitamin content per 300 calories of Sweet Onions vs Parsley:

• 300 calories of Sweet Onions have 1.6 times more Vitamin B6 than Parsley.
• While 300 kcal of Fresh Parsley contain more Vitamin A, 1.9 times more Vitamin B1, 4.4 times more Vitamin B2, 8.8 times more Vitamin B3, 3.6 times more Vitamin B5, 5.9 times more Vitamin B9, 24.6 times more Vitamin C, 33.3 times more Vitamin E and 4859.3 times more Vitamin K than Raw Sweet Onions.
• 300 calories of Sweet Onions have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Sweet Onions as well as Fresh Parsley have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sweet Onions vs Parsley:

• 300 calories of Sweet Onions have 5.6 times more Selenium than Parsley.
• While 300 kcal of Fresh Parsley contain 6.1 times more Calcium, 2.4 times more Copper, 21.2 times more Iron, 4.9 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, 4.1 times more Potassium, 6.2 times more Sodium and 7.3 times more Zinc than Raw Sweet Onions.
• Both Sweet Onions and Parsley contain similar levels of Water per 300 calories.
• 300 calories of Parsley lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sweet Onions have 1.3 times more Carbohydrate and 6.6 times more Sugars than Parsley.
• While 300 kcal of Fresh Parsley contain 8.8 times more Fat, 3.3 times more Fiber and 3.3 times more Protein than Raw Sweet Onions.
• Both Sweet Onions and Parsley offer comparable quantities of Energy per 300 calories.