Comparing Nutrients in 100 grams Sweet Onions VS Parsley

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
Parsley	27%	16%	57%

Macro Nutrients

	Sweet Onions	Parsley	Recommended Dietary Allowance
Energy	1.1% 32kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	0.81% 0.79g	97g per day for Men 19-50 years
Saturated Fat	NA	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.8% 7.55g	4.87% 6.33g	130g per day for Men 19-50 years
Sugars	6.92% 5g	1.17% 0.85g	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	2.8% 2.02g	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	% 2.26g	NA	g per day for Men 19-50 years
Sucrose	% 0.72g	NA	g per day for Men 19-50 years
Fiber	2.37% 0.9g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	1.43% 0.8g	5.3% 2.97g	56g per day for Men 19-50 years

Vitamins

	Sweet Onions	Parsley	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.8% 421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	7.17% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	7.54% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.83% 0.13mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.96% 0.098mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	6.92% 0.09mg	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	5.75% 23μg	38% 152μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.33% 4.8mg	148% 133mg	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	0.13% 0.02mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	1367% 1640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Parsley	Recommended Dietary Allowance
Calcium	2% 20mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	6.22% 0.056mg	16.6% 0.15mg	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	3.25% 0.26mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	3.3% 0.076mg	6.96% 0.16mg	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	3.86% 27mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	9.73% 1.07mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.37% 87.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sweet Onions vs Parsley:

• Raw Sweet Onions have 1.4 times more Vitamin B6 than Fresh Parsley.
• While Fresh Parsley contains more Vitamin A, 2.1 times more Vitamin B1, 4.9 times more Vitamin B2, 9.9 times more Vitamin B3, 4.1 times more Vitamin B5, 6.6 times more Vitamin B9, 27.7 times more Vitamin C, 37.5 times more Vitamin E and 5466.7 times more Vitamin K than Raw Sweet Onions.
• Both Raw Sweet Onions as well as Fresh Parsley have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Sweet Onions vs Parsley:

• Fresh Parsley contains 6.9 times more Calcium, 2.7 times more Copper, 23.8 times more Iron, 5.6 times more Magnesium, 2.1 times more Manganese, 2.1 times more Phosphorus, 4.7 times more Potassium, 7 times more Sodium and 8.2 times more Zinc than Raw Sweet Onions.
• Both Raw Sweet Onions and Fresh Parsley have similar amounts of Water per 100 g.
• Both Raw Sweet Onions as well as Fresh Parsley have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Sweet Onions have 5.9 times more Sugars than Fresh Parsley.
• While Fresh Parsley contains 3.7 times more Fiber and 3.7 times more Protein than Raw Sweet Onions.
• Both Raw Sweet Onions and Fresh Parsley have similar amounts of Energy and Carbohydrate per 100 g.
• Both Raw Sweet Onions as well as Fresh Parsley have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.