Comparing Nutrients in 500 calories Cooked Frozen Onions with Salt VS Boiled Parsnips with Salt

Weight per 500 calories

• Cooked Frozen Onions with Salt: 1923g
• Boiled Parsnips with Salt: 704g

Boiled and Drained Parsnips with Salt have 2.7 times more energy per unit of mass than Boiled Frozen Onions, drained with Salt, which is average in comparison to other foods. Cooked Frozen Onions with Salt having very low energy density.

Which food has more nutrients per 500 calories - Cooked Frozen Onions with Salt or Boiled Parsnips with Salt?

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Onions with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	2.18% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	1.32% 0.021g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	92% 120g	130g per day for Men 19-50 years
Sugars	77% 55.8g	46.6% 34g	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	71% 27g	74% 28g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions with Salt	Boiled Parsnips 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	25.6% 0.31mg	48.7% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.6% 0.35mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	83% 4.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	50.4% 0.65mg	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	62.5% 250μg	102% 408μg	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	109% 98mg	102% 92mg	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	1.3% 0.19mg	47% 7.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.77μg	5.87% 7.04μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Calcium	52% 519mg	26% 261mg	1000mg per day for Men 19-50 years
Copper	51.3% 0.46mg	108% 0.97mg	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	81.7% 6.54mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	33.4% 0.77mg	90% 2.07mg	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	5.5% 38.5mg	69.4% 486mg	700mg per day for Men 19-50 years
Potassium	57% 1942mg	76% 2585mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	21.8% 12μg	55μg per day for Men 19-50 years
Sodium	313% 4692mg	115% 1732mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	48% 1774g	15.3% 565g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Frozen Onions with Salt vs Boiled Parsnips with Salt:

• Boiled Frozen Onions, drained with Salt have 2.1 times more Vitamin B6 than Boiled and Drained Parsnips with Salt.
• While Boiled and Drained Parsnips with Salt contain 1.9 times more Vitamin B1, 2 times more Vitamin B3, 2.8 times more Vitamin B5, 1.6 times more Vitamin B9 and 36.6 times more Vitamin E than Boiled Frozen Onions, drained with Salt.
• Both Boiled Frozen Onions, drained with Salt and Boiled and Drained Parsnips with Salt have similar amounts of Vitamin B2, Vitamin C and Vitamin K per 500 kcal.
• Both Boiled Frozen Onions, drained with Salt as well as Boiled and Drained Parsnips with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Onions with Salt vs Boiled Parsnips with Salt:

• Boiled Frozen Onions, drained with Salt have 2 times more Calcium, 1.6 times more Iron, 2.7 times more Sodium and 3.1 times more Water than Boiled and Drained Parsnips with Salt.
• While Boiled and Drained Parsnips with Salt contain 2.1 times more Copper, 1.3 times more Magnesium, 2.7 times more Manganese, 12.6 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Selenium than Boiled Frozen Onions, drained with Salt.
• Both Boiled Frozen Onions, drained with Salt and Boiled and Drained Parsnips with Salt have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Frozen Onions, drained with Salt have 1.6 times more Sugars and 1.5 times more Protein than Boiled and Drained Parsnips with Salt.
• Both Boiled Frozen Onions, drained with Salt and Boiled and Drained Parsnips with Salt have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Boiled Frozen Onions, drained with Salt as well as Boiled and Drained Parsnips with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.