Comparing Nutrients in 300 calories Sweet Onions VS Parsnips

Weight per 300 calories

• Sweet Onions: 938g
• Parsnips: 400g

Raw Parsnips have 2.3 times more energy per unit of mass than Raw Sweet Onions, which is average in comparison to other foods. Sweet Onions having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Sweet Onions	Parsnips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	0.96% 0.16g	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	55.4% 72g	130g per day for Men 19-50 years
Sugars	65% 47g	26.5% 19g	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	51.6% 19.6g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	8.57% 4.8g	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	32% 0.38mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	27.7% 0.36mg	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	67% 268μg	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	75.6% 68mg	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	39.7% 5.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.34% 2.8μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Parsnips	Recommended Dietary Allowance
Calcium	18.8% 188mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	58.3% 0.53mg	53.3% 0.48mg	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	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	20% 84.4mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	97% 2.24mg	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	40.6% 284mg	700mg per day for Men 19-50 years
Potassium	33% 1116mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	8.52% 4.7μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	23% 855g	8.6% 318g	3700g per day for Men 19-50 years

Sweet Onions VS Parsnips Nutrients Per 300 Kcal

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

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

• 300 calories of Sweet Onions have 3.4 times more Vitamin B6 than Parsnips.
• While 300 kcal of Raw Parsnips contain 2.2 times more Vitamin B3, 2.6 times more Vitamin B5, 1.5 times more Vitamin C, 31.8 times more Vitamin E and 32 times more Vitamin K than Raw Sweet Onions.
• Both Sweet Onions and Parsnips provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 300 calories.
• 300 calories of Sweet Onions have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Sweet Onions as well as Raw Parsnips have insufficient amounts of Vitamin A and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sweet Onions vs Parsnips:

• 300 calories of Sweet Onions have 1.3 times more Calcium and 2.7 times more Water than Parsnips.
• While 300 kcal of Raw Parsnips contain 1.4 times more Magnesium, 3.1 times more Manganese, 1.3 times more Potassium, 1.5 times more Selenium and 1.9 times more Zinc than Raw Sweet Onions.
• Both Sweet Onions and Parsnips contain similar levels of Copper, Iron and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sweet Onions have 2.5 times more Sugars and 1.6 times more Protein than Parsnips.
• While 300 kcal of Raw Parsnips contain 2.3 times more Fiber than Raw Sweet Onions.
• Both Sweet Onions and Parsnips offer comparable quantities of Energy and Carbohydrate per 300 calories.