Comparing Nutrients in 7 ounces Young Green Onions VS Boiled Parsnips

Macros Ratio

	Protein	Fat	Carbs
Young Green Onions	12%	14%	74%
Boiled Parsnips	7%	4%	89%

Macro Nutrients

	Young Green Onions	Boiled Parsnips	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	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	8.76% 11.4g	26% 33.8g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	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	5.8% 4.2g	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	% 3.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	19% 7.14g	38g per day for Men 19-50 years
Protein	3.44% 1.92g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Young Green Onions	Boiled Parsnips	Recommended Dietary Allowance
Vitamin A	44% 397μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	23.3% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	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	15% 59.5μg	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	29.5% 26.6mg	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	2.78% 0.42mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Green Onions	Boiled Parsnips	Recommended Dietary Allowance
Calcium	10.3% 103mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	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	12.7% 1mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	7.1% 49.6mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	21.4% 728mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Green Onions VS Boiled Parsnips per 7 oz

Compare the macro and micronutrient content in 7 oz of Young Green 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 Young Green Onions vs Boiled Parsnips:

• 7 ounces of Young Green Onions have more Vitamin A and 156.3 times more Vitamin K than Boiled Parsnips.
• While 7 oz of Boiled and Drained Parsnips contain 2.8 times more Vitamin B1, 2 times more Vitamin B2, 2.2 times more Vitamin B3, 4.3 times more Vitamin B5, 1.9 times more Vitamin B9 and 4.8 times more Vitamin E than Young Green Onions, tops only.
• Both Young Green Onions and Boiled Parsnips provide similar amounts of Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Young Green Onions have insufficient amounts of Vitamin E
• 7 ounces of Boiled Parsnips have insufficient amounts of Vitamin A and Vitamin K
• Both Young Green Onions, tops only 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 Young Green Onions vs Boiled Parsnips:

• 7 ounces of Young Green Onions have 1.4 times more Calcium than Boiled Parsnips.
• While 7 oz of Boiled and Drained Parsnips contain 4.5 times more Copper, 1.8 times more Magnesium, 2 times more Manganese, 2.8 times more Phosphorus, 2.3 times more Potassium, 3.4 times more Selenium and 1.3 times more Zinc than Young Green Onions, tops only.
• Both Young Green Onions and Boiled Parsnips contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Young Green Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Young Green Onions have 13.3 times more Omega 3 than Boiled Parsnips.
• While 7 oz of Boiled and Drained Parsnips contain 2.6 times more Energy, 3 times more Carbohydrate, 2 times more Fiber and 1.4 times more Protein than Young Green Onions, tops only.
• Both Young Green Onions and Boiled Parsnips offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Young Green Onions provide inadequate amounts of Energy and Protein
• 7 ounces of Boiled Parsnips provide inadequate amounts of Omega 3
• Both Young Green Onions, tops only as well as Boiled and Drained Parsnips provide inadequate amounts of Omega 6 in seven ounces.