Comparing Nutrients in 5 ounces Welsh Onions VS Parsnips

Macros Ratio

	Protein	Fat	Carbs
Welsh Onions	20%	10%	70%
Parsnips	6%	3%	91%

Macro Nutrients

	Welsh Onions	Parsnips	Recommended Dietary Allowance
Energy	1.66% 48kcal	3.67% 106kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	0.34% 0.058g	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	19.6% 25.5g	130g per day for Men 19-50 years
Sugars	4.26% 3.1g	9.4% 6.8g	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Welsh Onions	Parsnips	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	17% 0.85mg	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	23.7% 95μg	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	26.8% 24mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	228% 274μg	26.6% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Welsh Onions	Parsnips	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	19% 0.17mg	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	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	8.44% 0.19mg	34.5% 0.79mg	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	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	7.6% 0.84mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.05% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Welsh Onions VS Parsnips per 5 oz

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

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

• 5 ounces of Welsh Onions have 1.8 times more Vitamin B2, 1.6 times more Vitamin C and 8.6 times more Vitamin K than Parsnips.
• While 5 oz of Raw Parsnips contain 1.8 times more Vitamin B1, 1.8 times more Vitamin B3, 3.6 times more Vitamin B5, 1.3 times more Vitamin B6, 4.2 times more Vitamin B9 and 2.9 times more Vitamin E than Raw Welsh Onions.
• Both Raw Welsh Onions as well as Raw Parsnips have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Welsh Onions vs Parsnips:

• 5 ounces of Welsh Onions have 2.1 times more Iron than Parsnips.
• While 5 oz of Raw Parsnips contain 2 times more Calcium, 1.7 times more Copper, 1.3 times more Magnesium, 4.1 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Potassium and 3 times more Selenium than Raw Welsh Onions.
• Both Welsh Onions and Parsnips contain similar levels of Zinc and Water per five ounces.
• 5 ounces of Welsh Onions lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Welsh Onions have 1.6 times more Protein than Parsnips.
• While 5 oz of Raw Parsnips contain 2.2 times more Energy, 2.8 times more Carbohydrate, 2.2 times more Sugars and 2 times more Fiber than Raw Welsh Onions.
• 5 ounces of Welsh Onions provide inadequate amounts of Energy
• Both Raw Welsh Onions as well as Raw Parsnips provide inadequate amounts of Omega 3 and Omega 6 in five ounces.