Comparing Nutrients in 7 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	2.33% 67.5kcal	5.13% 149kcal	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	27.5% 35.7g	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	25.6% 9.72g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	4.25% 2.4g	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	8.27% 0.099mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.34mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	13.7% 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	33.2% 133μg	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	37.5% 33.7mg	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	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	320% 384μg	37.2% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Welsh Onions	Parsnips	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	26.5% 0.24mg	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	14.6% 1.17mg	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	48.3% 1.1mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.5% 3.57μg	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	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	4.85% 180g	4.27% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Welsh Onions VS Parsnips per 7 oz

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

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

• 7 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 7 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 seven ounces.

Comparing minerals per 7 ounces for Welsh Onions vs Parsnips:

• 7 ounces of Welsh Onions have 2.1 times more Iron than Parsnips.
• While 7 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 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 1.6 times more Protein than Parsnips.
• While 7 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.
• 7 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 seven ounces.

Frequently Asked Questions about Welsh Onions VS Parsnips

What are the health benefits of Welsh Onions compared to Parsnips?

Welsh onions are a good source of vitamin C, vitamin K, and antioxidants, which can help boost the immune system and reduce inflammation. Parsnips, on the other hand, are high in fiber, vitamin C, and folate, which can support digestive health and heart health. Both vegetables offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Welsh Onions or Parsnips?

Both Welsh onions and parsnips can be part of a healthy weight loss diet as they are low in calories and high in fiber. However, parsnips are higher in calories and carbohydrates compared to Welsh onions. Therefore, if you are looking to lose weight, incorporating more Welsh onions into your diet may be a better option as they are lower in calories and can help you feel full due to their fiber content. Remember, weight loss is ultimately about creating a calorie deficit, so it's important to focus on overall balanced and nutritious meals.

Should I eat more Welsh Onions or more Parsnips to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Both Welsh onions and parsnips are not particularly high in protein. To support muscle growth, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, quinoa, and nuts and seeds into your diet. Additionally, ensure you are consuming enough calories to support your training and muscle-building goals.

What is the environmental impact of producing Welsh Onions compared to Parsnips?

Welsh onions have a lower environmental impact compared to parsnips. Welsh onions require less water, land, and resources to grow, making them a more sustainable option. Additionally, Welsh onions are typically grown year-round and do not require as much energy for storage and transportation compared to parsnips, which are typically seasonal root vegetables. Choosing Welsh onions over parsnips can help reduce your carbon footprint and support environmental sustainability.