Comparing Nutrients in 500 calories Welsh Onions VS Parsley

Weight per 500 calories

• Welsh Onions: 1471g
• Parsley: 1389g

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

Discover which food has more nutrients per 500 calories - Welsh Onions or Parsley?

Macros Ratio

	Protein	Fat	Carbs
Welsh Onions	20%	10%	70%
Parsley	27%	16%	57%

Macro Nutrients

	Welsh Onions	Parsley	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.06% 5.9g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	3.08% 0.99g	5.73% 1.83g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	13% 2.18g	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	67.6% 88g	130g per day for Men 19-50 years
Sugars	44.2% 32g	16.3% 12g	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	93% 35.3g	121% 46g	38g per day for Men 19-50 years
Protein	50% 28g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Welsh Onions	Parsley	Recommended Dietary Allowance
Vitamin A	NA	650% 5847μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.3% 0.74mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.32mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.8% 5.9mg	114% 18.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.7% 2.5mg	111% 5.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.4% 1.06mg	96% 1.25mg	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	59% 235μg	528% 2111μg	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	441% 397mg	2052% 1847mg	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	50% 7.5mg	69.4% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2370% 2844μg	18981% 22778μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Welsh Onions	Parsley	Recommended Dietary Allowance
Calcium	26.5% 265mg	192% 1917mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	230% 2.07mg	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	224% 18mg	1076% 86mg	8mg per day for Men 19-50 years
Magnesium	80.5% 338mg	165% 694mg	420mg per day for Men 19-50 years
Manganese	87.6% 2mg	97% 2.22mg	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	103% 721mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	92% 3118mg	226% 7694mg	3400mg per day for Men 19-50 years
Selenium	16% 8.82μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	52% 778mg	1500mg per day for Men 19-50 years
Zinc	69.5% 7.65mg	135% 15mg	11mg per day for Men 19-50 years
Water	36% 1331g	33% 1218g	3700g per day for Men 19-50 years

Welsh Onions VS Parsley Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Welsh Onions or Parsley?

Lets compare vitamin content per 500 calories of Welsh Onions vs Parsley:

• 500 kcal of Fresh Parsley contain 1.6 times more Vitamin B1, 3.1 times more Vitamin B3, 2.2 times more Vitamin B5, 9 times more Vitamin B9, 4.7 times more Vitamin C, 1.4 times more Vitamin E and 8 times more Vitamin K than Raw Welsh Onions.
• Both Welsh Onions and Parsley provide similar amounts of Vitamin B2 and Vitamin B6 per 500 calories.
• Both Raw Welsh Onions as well as Fresh Parsley have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Welsh Onions vs Parsley:

• 500 calories of Welsh Onions have 6.4 times more Selenium than Parsley.
• While 500 kcal of Fresh Parsley contain 7.2 times more Calcium, 2 times more Copper, 4.8 times more Iron, 2.1 times more Magnesium, 2.5 times more Potassium, 3.1 times more Sodium and 1.9 times more Zinc than Raw Welsh Onions.
• Both Welsh Onions and Parsley contain similar levels of Manganese, Phosphorus and Water per 500 calories.
• 500 calories of Parsley lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Welsh Onions have 1.4 times more Omega 6 and 2.7 times more Sugars than Parsley.
• While 500 kcal of Fresh Parsley contain 1.9 times more Fat, 1.3 times more Fiber and 1.5 times more Protein than Raw Welsh Onions.
• Both Welsh Onions and Parsley offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Parsley provide inadequate amounts of Omega 6
• Both Raw Welsh Onions as well as Fresh Parsley provide inadequate amounts of Omega 3 in 500 calories.