Comparing Nutrients in 100 grams Boiled Parsnips VS Sweet Onions

Macros Ratio

	Protein	Fat	Carbs
Boiled Parsnips	7%	4%	89%
Sweet Onions	9%	2%	89%

Macro Nutrients

	Boiled Parsnips	Sweet Onions	Recommended Dietary Allowance
Energy	2.45% 71kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	NA	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	5.8% 7.55g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	6.92% 5g	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	2.8% 2.02g	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	% 2.26g	g per day for Men 19-50 years
Sucrose	NA	% 0.72g	g per day for Men 19-50 years
Fiber	9.47% 3.6g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	2.36% 1.32g	1.43% 0.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Parsnips	Sweet Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.53% 0.72mg	0.83% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	1.96% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	10% 0.13mg	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	14.5% 58μg	5.75% 23μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.4% 13mg	5.33% 4.8mg	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	6.67% 1mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Parsnips	Sweet Onions	Recommended Dietary Allowance
Calcium	3.7% 37mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	6.22% 0.056mg	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	7.25% 0.58mg	3.25% 0.26mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	3.3% 0.076mg	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	9.86% 69mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	10.8% 367mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	2.17% 80.2g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Parsnips VS Sweet Onions per 100 g

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

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

• 100 grams of Boiled Parsnips have 2 times more Vitamin B1, 2.6 times more Vitamin B2, 5.4 times more Vitamin B3, 6 times more Vitamin B5, 2.5 times more Vitamin B9, 2.7 times more Vitamin C and 50 times more Vitamin E than Sweet Onions.
• While 100 g of Raw Sweet Onions contain 1.4 times more Vitamin B6 than Boiled and Drained Parsnips.
• 100 grams of Sweet Onions have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• Both Boiled and Drained Parsnips as well as Raw Sweet Onions have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Boiled Parsnips vs Sweet Onions:

• 100 grams of Boiled Parsnips have 1.9 times more Calcium, 2.5 times more Copper, 2.2 times more Iron, 3.2 times more Magnesium, 3.9 times more Manganese, 2.6 times more Phosphorus, 3.1 times more Potassium, 3.4 times more Selenium and 2 times more Zinc than Sweet Onions.
• Both Boiled Parsnips and Sweet Onions contain similar levels of Water per 100 grams.
• 100 grams of Sweet Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Parsnips have 2.2 times more Energy, 2.3 times more Carbohydrate, 4 times more Fiber and 1.7 times more Protein than Sweet Onions.
• Both Boiled Parsnips and Sweet Onions offer comparable quantities of Sugars per 100 grams.
• 100 grams of Sweet Onions provide inadequate amounts of Energy and Protein