Comparing Nutrients in 5 ounces Welsh Onions VS Parsley

Macros Ratio

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

Macro Nutrients

	Welsh Onions	Parsley	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	7.1% 9.2g	6.9% 8.97g	130g per day for Men 19-50 years
Sugars	4.26% 3.1g	1.66% 1.2g	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	8.95% 3.4g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Welsh Onions	Parsley	Recommended Dietary Allowance
Vitamin A	NA	66.3% 597μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	9.8% 0.13mg	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	5.67% 22.7μg	54% 215μg	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	42.5% 38.3mg	209% 189mg	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	4.8% 0.72mg	7.1% 1.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	228% 274μg	1937% 2325μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Welsh Onions	Parsley	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	23.5% 0.21mg	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	21.6% 1.73mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	8.44% 0.19mg	9.86% 0.23mg	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	9.92% 69.5mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Welsh Onions VS Parsley per 5 oz

Compare the macro and micronutrient content in 5 oz of Welsh Onions versus 5 oz of Parsley to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Welsh Onions vs Parsley:

• 5 oz of Fresh Parsley contain 1.7 times more Vitamin B1, 3.3 times more Vitamin B3, 2.4 times more Vitamin B5, 1.3 times more Vitamin B6, 9.5 times more Vitamin B9, 4.9 times more Vitamin C, 1.5 times more Vitamin E and 8.5 times more Vitamin K than Raw Welsh Onions.
• Both Welsh Onions and Parsley provide similar amounts of Vitamin B2 per five ounces.
• Both Raw Welsh Onions as well as Fresh Parsley have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Welsh Onions vs Parsley:

• 5 oz of Fresh Parsley contain 7.7 times more Calcium, 2.1 times more Copper, 5.1 times more Iron, 2.2 times more Magnesium, 2.6 times more Potassium, 3.3 times more Sodium and 2.1 times more Zinc than Raw Welsh Onions.
• Both Welsh Onions and Parsley contain similar levels of Manganese, Phosphorus and Water per five ounces.
• 5 ounces of Welsh Onions lack sufficient amounts of Calcium
• Both Raw Welsh Onions as well as Fresh Parsley lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Welsh Onions have 2.6 times more Sugars than Parsley.
• While 5 oz of Fresh Parsley contain 1.4 times more Fiber and 1.6 times more Protein than Raw Welsh Onions.
• Both Welsh Onions and Parsley offer comparable quantities of Carbohydrate per five ounces.
• Both Raw Welsh Onions as well as Fresh Parsley provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.