Comparing Nutrients in 300 calories Parsley VS Sweet Onions

Weight per 300 calories

• Parsley: 833g
• Sweet Onions: 938g

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Parsley	Sweet Onions	Recommended Dietary Allowance
Vitamin A	390% 3508μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.7% 0.72mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.4% 11mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.7% 3.33mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	94% 1.2mg	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	317% 1267μg	54% 216μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1231% 1108mg	50% 45mg	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	41.7% 6.25mg	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11389% 13667μg	2.34% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsley	Sweet Onions	Recommended Dietary Allowance
Calcium	115% 1150mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	58.3% 0.53mg	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	646% 51.7mg	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	20% 84.4mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	31% 0.71mg	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	69% 483mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	136% 4617mg	33% 1116mg	3400mg per day for Men 19-50 years
Selenium	1.5% 0.83μg	8.52% 4.7μg	55μg per day for Men 19-50 years
Sodium	31% 467mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	19.8% 731g	23% 855g	3700g per day for Men 19-50 years

Parsley VS Sweet Onions Nutrients Per 300 Kcal

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

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

• 300 calories of Parsley have 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 Sweet Onions.
• While 300 kcal of Raw Sweet Onions contain 1.6 times more Vitamin B6 than Fresh Parsley.
• 300 calories of Sweet Onions have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Fresh Parsley as well as Raw Sweet Onions have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Parsley vs Sweet Onions:

• 300 calories of Parsley have 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 Sweet Onions.
• While 300 kcal of Raw Sweet Onions contain 5.6 times more Selenium than Fresh Parsley.
• Both Parsley and Sweet Onions 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 Parsley have 8.8 times more Fat, 3.3 times more Fiber and 3.3 times more Protein than Sweet Onions.
• While 300 kcal of Raw Sweet Onions contain 1.3 times more Carbohydrate and 6.6 times more Sugars than Fresh Parsley.
• Both Parsley and Sweet Onions offer comparable quantities of Energy per 300 calories.