Comparing Nutrients in 100 grams 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	1.17% 34kcal	2.6% 75kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5% 6.5g	14% 18g	130g per day for Men 19-50 years
Sugars	3% 2.18g	6.62% 4.8g	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	6.3% 2.4g	13% 4.9g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	2.14% 1.2g	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	4.17% 0.05mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.54% 0.072mg	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	4% 16μg	16.8% 67μg	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	30% 27mg	19% 17mg	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	3.4% 0.51mg	9.93% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	18.8% 22.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Welsh Onions	Parsnips	Recommended Dietary Allowance
Calcium	1.8% 18mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	13.3% 0.12mg	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	15.3% 1.22mg	7.38% 0.59mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	5.96% 0.14mg	24.3% 0.56mg	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% 49mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	11% 375mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.27% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	4.73% 0.52mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.15% 79.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Welsh Onions VS Parsnips per 100 g

Compare the macro and micronutrient content in 100 g of Welsh Onions versus 100 g of Parsnips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Welsh Onions vs Parsnips:

• 100 grams 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 100 g 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 100 grams.

Comparing minerals per 100 grams for Welsh Onions vs Parsnips:

• 100 grams of Welsh Onions have 2.1 times more Iron than Parsnips.
• While 100 g 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 100 grams.
• 100 grams of Welsh Onions lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Welsh Onions have 1.6 times more Protein than Parsnips.
• While 100 g 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.
• 100 grams 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 100 grams.