Comparing Nutrients in 7 ounces Welsh Onions VS Boiled Parsnips

Macros Ratio

	Protein	Fat	Carbs
Welsh Onions	20%	10%	70%
Boiled Parsnips	7%	4%	89%

Macro Nutrients

	Welsh Onions	Boiled Parsnips	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.92% 13g	26% 33.8g	130g per day for Men 19-50 years
Sugars	5.97% 4.33g	13% 9.53g	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	12.5% 4.76g	19% 7.14g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Welsh Onions	Boiled Parsnips	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.34mg	23.3% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	14% 0.18mg	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	7.94% 31.8μg	28.8% 115μg	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	59.5% 53.6mg	28.7% 25.8mg	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	6.75% 1mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	320% 384μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Welsh Onions	Boiled Parsnips	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	30.4% 0.27mg	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	30.3% 2.42mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	25.4% 0.58mg	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% 97mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	21.4% 728mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.85% 180g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Welsh Onions VS Boiled Parsnips per 7 oz

Compare the macro and micronutrient content in 7 oz of Welsh Onions versus 7 oz of Boiled Parsnips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Welsh Onions vs Boiled Parsnips:

• 7 ounces of Welsh Onions have 1.8 times more Vitamin B2, 2.1 times more Vitamin C and 193.4 times more Vitamin K than Boiled Parsnips.
• While 7 oz of Boiled and Drained Parsnips contain 1.7 times more Vitamin B1, 1.8 times more Vitamin B3, 3.5 times more Vitamin B5, 1.3 times more Vitamin B6, 3.6 times more Vitamin B9 and 2 times more Vitamin E than Raw Welsh Onions.
• 7 ounces of Boiled Parsnips have insufficient amounts of Vitamin K
• Both Raw Welsh Onions as well as Boiled and Drained Parsnips have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Welsh Onions vs Boiled Parsnips:

• 7 ounces of Welsh Onions have 2.1 times more Iron and 2 times more Zinc than Boiled Parsnips.
• While 7 oz of Boiled and Drained Parsnips contain 2.1 times more Calcium, 2 times more Copper, 1.3 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium and 2.8 times more Selenium than Raw Welsh Onions.
• Both Welsh Onions and Boiled Parsnips contain similar levels of Water per seven ounces.
• 7 ounces of Welsh Onions lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Welsh Onions have 1.4 times more Protein than Boiled Parsnips.
• While 7 oz of Boiled and Drained Parsnips contain 2.1 times more Energy, 2.6 times more Carbohydrate, 2.2 times more Sugars and 1.5 times more Fiber than Raw Welsh Onions.
• 7 ounces of Welsh Onions provide inadequate amounts of Energy
• Both Raw Welsh Onions as well as Boiled and Drained Parsnips provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.