Comparing Nutrients in 5 ounces Parsnips VS Frozen Par Fried Breaded Onion Rings

Macros Ratio

	Protein	Fat	Carbs
Parsnips	6%	3%	91%
Frozen Par Fried Breaded Onion Rings	5%	49%	46%

Macro Nutrients

	Parsnips	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Energy	3.67% 106kcal	12.6% 366kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	20% 6.43g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	21.3% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.6% 25.5g	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	NA	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	18.3% 6.95g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	7.97% 4.47g	56g per day for Men 19-50 years

Vitamins

	Parsnips	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	8.6% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	14.4% 0.19mg	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	23.7% 95μg	17% 68μg	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	26.8% 24mg	7.24% 6.52mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.6% 32μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsnips	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Calcium	5.1% 51mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	11.7% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.95% 78μg	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	10.5% 0.84mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	18.4% 0.42mg	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	14.4% 101mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	7.92% 269mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	23.2% 349mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.05% 113g	1.96% 72.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Parsnips VS Frozen Par Fried Breaded Onion Rings per 5 oz

Compare the macro and micronutrient content in 5 oz of Parsnips versus 5 oz of Frozen Par Fried Breaded Onion Rings to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Parsnips vs Frozen Par Fried Breaded Onion Rings:

• 5 ounces of Parsnips have 2.5 times more Vitamin B5, 1.4 times more Vitamin B9 and 3.7 times more Vitamin C than Frozen Par Fried Breaded Onion Rings.
• While 5 oz of Frozen Par Fried Breaded Onion Rings, Unprepared contain 1.6 times more Vitamin B2 and 1.5 times more Vitamin B6 than Raw Parsnips.
• Both Parsnips and Frozen Par Fried Breaded Onion Rings provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• Both Raw Parsnips as well as Frozen Par Fried Breaded Onion Rings, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Parsnips vs Frozen Par Fried Breaded Onion Rings:

• 5 ounces of Parsnips have 1.6 times more Copper, 2.1 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 2 times more Potassium, 1.6 times more Zinc and 1.6 times more Water than Frozen Par Fried Breaded Onion Rings.
• While 5 oz of Frozen Par Fried Breaded Onion Rings, Unprepared contain 1.3 times more Calcium, 1.6 times more Iron, 1.3 times more Selenium and 24.6 times more Sodium than Raw Parsnips.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Parsnips have 2.7 times more Fiber than Frozen Par Fried Breaded Onion Rings.
• While 5 oz of Frozen Par Fried Breaded Onion Rings, Unprepared contain 3.4 times more Energy, 47 times more Fat, 90.7 times more Saturated Fat, 50 times more Omega 3, 62.2 times more Omega 6, 1.7 times more Carbohydrate and 2.6 times more Protein than Raw Parsnips.
• 5 ounces of Parsnips provide inadequate amounts of Omega 3 and Omega 6