Comparing Nutrients in 7 ounces Boiled Parsnips with Salt VS Boiled Onions with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips with Salt	7%	4%	89%
Boiled Onions with Salt	12%	4%	84%

Macro Nutrients

	Boiled Parsnips with Salt	Boiled Onions with Salt	Recommended Dietary Allowance
Energy	4.86% 141kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.8g	14.6% 19g	130g per day for Men 19-50 years
Sugars	13% 9.53g	13% 9.4g	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	21% 7.94g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	4.68% 2.6g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips with Salt	Boiled Onions with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	2.05% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.3% 1.17mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	19.7% 0.26mg	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	28.8% 115μg	7.44% 29.8μg	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	28.7% 25.8mg	11.5% 10.3mg	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	13.2% 2mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips with Salt	Boiled Onions with Salt	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	14.8% 0.13mg	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	14.4% 1.15mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	13.2% 0.3mg	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	19.6% 137mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	21.4% 728mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Parsnips with Salt VS Boiled Onions with Salt per 7 oz

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

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

• 7 ounces of Boiled Parsnips with Salt have 2 times more Vitamin B1, 2.2 times more Vitamin B2, 4.4 times more Vitamin B3, 5.2 times more Vitamin B5, 3.9 times more Vitamin B9, 2.5 times more Vitamin C and 50 times more Vitamin E than Boiled Onions with Salt.
• While 7 oz of Boiled and Drained Onions with Salt contain 1.4 times more Vitamin B6 than Boiled and Drained Parsnips with Salt.
• 7 ounces of Boiled Onions with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Boiled and Drained Parsnips with Salt as well as Boiled and Drained Onions with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Boiled Parsnips with Salt vs Boiled Onions with Salt:

• 7 ounces of Boiled Parsnips with Salt have 1.7 times more Calcium, 2.1 times more Copper, 2.4 times more Iron, 2.6 times more Magnesium, 1.9 times more Manganese, 2 times more Phosphorus, 2.2 times more Potassium, 2.8 times more Selenium and 1.2 times more Zinc than Boiled Onions with Salt.
• Both Boiled Parsnips with Salt and Boiled Onions with Salt contain similar levels of Sodium and Water per seven ounces.
• 7 ounces of Boiled Onions with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Parsnips with Salt have 1.7 times more Energy, 1.8 times more Carbohydrate and 2.9 times more Fiber than Boiled Onions with Salt.
• Both Boiled Parsnips with Salt and Boiled Onions with Salt offer comparable quantities of Sugars and Protein per seven ounces.
• 7 ounces of Boiled Onions with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Parsnips with Salt as well as Boiled and Drained Onions with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.