PARSNIPS (COOKED)

 Cooked Parsnips V/s Daily Nutrients

• 1kg of Parsnips = 710kcal.
• 1kg of Parsnips = 13.2g of Protein.
• 21.7kg of Parsnips = 65g of Total Fat. 
• 1.8kg of Parsnips = 300g of Total Carbohydrate.
• 694g of Parsnips = 25g of Dietary Fiber. 
• 40kg of Parsnips = 20g of Saturated Fat.
• 2.2kg of Parsnips = 22mg of Vitamin E.
• 8kg of Parsnips = 80mcgs of Vitamin K.
• 731g of Parsnips = 95mg of Vitamin C.
• 1.8kg of Parsnips = 1.5mg of Vitamin B1.    
• 3.3kg of Parsnips = 1.7mg of Vitamin B2.
• 2.8kg of Parsnips = 20mg  of Vitamin B3.
• 1.7kg of Parsnips = 10mg of Vitamin B5.
• 2.2kg of Parsnips = 2mg of Vitamin B6.
• 1kg of Parsnips = 600mcgs of Vitamin B9.
• 2.7kg of Parsnips = 1000mg of Calcium.
• 1.4kg of Parsnips = 420g of Magnesium.
• 1.4kg of Parsnips = 1000mg of Phosphorus.  
• 954g of Parsnips = 3500mg of Potassium.
• 24kg of Parsnips = 2400mg of Sodium.
• 2.2kg of Parsnips = 3mg of Copper.
• 3.1kg of Parsnips = 18mg of Iron.
• 1.7kg of Parsnips = 5mg of Manganese.
• 4.1kg of Parsnips = 70mcgs of Selenium.
• 5.8kg of Parsnips = 15mg of Zinc

Health Benefits of Parsnips (Cooked)

Cooked Parsnips are good in  Dietary Fiber, Total Carbohydrate, Vitamin C, Vitamin B1, Vitamin B5, Vitamin B9, Magnesium, Phosphorus, Potassium and Manganese

 

PARSNIPS (RAW)

 Raw Parsnips V/s Daily Nutrients

• 1kg of Parsnips = 750kcal.
• 1kg of Parsnips = 12g of Protein.
• 21.7kg of Parsnips = 65g of Total Fat. 
• 1.7kg of Parsnips = 300g of Total Carbohydrate.
• 510g of Parsnips = 25g of Dietary Fiber. 
• 40kg of Parsnips = 20g of Saturated Fat.
• 1.5kg of Parsnips = 22mg of Vitamin E.
• 356g of Parsnips = 80mcgs of Vitamin K.
• 559g of Parsnips = 95mg of Vitamin C.
• 1.7kg of Parsnips = 1.5mg of Vitamin B1.    
• 3.4kg of Parsnips = 1.7mg of Vitamin B2.
• 2.9kg of Parsnips = 20mg  of Vitamin B3.
• 1.7kg of Parsnips = 10mg of Vitamin B5.
• 2.2kg of Parsnips = 2mg of Vitamin B6.
• 896g of Parsnips = 600mcgs of Vitamin B9.
• 2.8kg of Parsnips = 1000mg of Calcium.
• 1.4kg of Parsnips = 420g of Magnesium.
• 1.4kg of Parsnips = 1000mg of Phosphorus.  
• 933g of Parsnips = 3500mg of Potassium.
• 24kg of Parsnips = 2400mg of Sodium.
• 2.5kg of Parsnips = 3mg of Copper.
• 3.1kg of Parsnips = 18mg of Iron.
• 893g of Parsnips = 5mg of Manganese.
• 3.9kg of Parsnips = 70mcgs of Selenium.
• 2.5kg of Parsnips = 15mg of Zinc

Health Benefits of Parsnips (Raw)

 Parsnips are closely related to carrot family of vegetables; grown for their sweet, succulent underground taproots. Parsnips are very rich in Dietary Fiber, It will help to reduce Blood Cholesterol, Obesity and Constipation. It contains many Poly-acetylene anti-oxidants (Phytochemical) such as falcarinol, falcarindiol, panaxydiol and methyl-falcarindiol.

They are also good in  Total Carbohydrate, Vitamin E, Vitamin K, Vitamin C, Vitamin B1, Vitamin B5, Vitamin B9, Magnesium, Phosphorus, Potassium and Manganese
 

ONION (RAW)

Raw Onion V/s Daily Nutrients

• 1kg of Onion = 400kcal.
• 1kg of Onion = 11g of Protein.
• 65kg of Onion = 65g of Total Fat. 
• 3.2kg of Onion = 300g of Total Carbohydrate.
• 1.5kg of Onion = 25g of Dietary Fiber. 
• 47.6kg of Onion = 20g of Saturated Fat.
• 600kg of Onion = 12000IU of Vitamin A.
• 20kg of Onion = 80mcgs of Vitamin K.
• 1.3kg of Onion = 95mg of Vitamin C.
• 3.3kg of Onion = 1.5mg of Vitamin B1.    
• 6.3kg of Onion = 1.7mg of Vitamin B2.
• 17.2kg of Onion = 20mg  of Vitamin B3.
• 8.1kg of Onion = 10mg of Vitamin B5.
• 1.7kg of Onion = 2mg of Vitamin B6.
• 3.2kg of Onion = 600mcgs of Vitamin B9.
• 4.3kg of Onion = 1000mg of Calcium.
• 4.2kg of Onion = 420g of Magnesium.
• 3.4kg of Onion = 1000mg of Phosphorus.  
• 2.4kg of Onion = 3500mg of Potassium.
• 60kg of Onion = 2400mg of Sodium.
• 7.7kg of Onion = 3mg of Copper.
• 8.6kg of Onion= 18mg of Iron.
• 3.9kg of Onion = 5mg of Manganese.
• 14kg of Onion = 70mcgs of Selenium.
• 8.8kg of Onion = 15mg of Zinc.

Health Benefits of Okra (Raw)
Onion contains a good quantity of Dietary Fiber, Vitamin B6 and Vitamin C

Dietary Fiber

Dietary fiber comes from the portion of plants that is not digested by enzymes in the intestinal tract. Part of it, however, may be metabolized by bacteria in the lower gut.Different types of plants vary in their amount and kind of fiber. Fiber includes pectin, gum, mucilage, cellulose, hemicellulose and lignin. Pectin and gum are water-soluble fibers found inside plant cells. They slow the passage of food through the intestines but do nothing to increase fecal bulk. Insoluble fibers also decrease cholesterol and can help lower blood glucose.

Health Benefits

Individuals with high intakes of dietary fiber appear to be at significantly lower risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increasing fiber intake lowers blood pressure and serum cholesterol levels. Increased intake of soluble fiber improves glycemia and insulin sensitivity in non-diabetic and diabetic individuals. It enhances weight loss. Increased fiber intake benefits a number of gastrointestinal disorders including the following: gastroesophageal reflux disease, duodenal ulcer, diverticulitis, constipation, and hemorrhoids. Dietary fiber intake provides similar benefits for children as for adults.

Amount of Dietary Fiber per Day (25g)

The recommended dietary fiber intakes for children and adults are 14 g/1000 kcal.

Dietary Reference Intakes (DRI) for Fiber.
Age	g/day Fiber
Children
1-3 years	19
4-8 years	25
Males
9-13 years	31
14-18 years	38
19-50 years	38
51+ years	30
Females
9-13 years	26
14-18 years	26
19-50 years	25
51+ years	21
Pregnancy
<18 years	28
18+ years	28
Lactation
<18 years	29
18+ years	29

For many people, meeting the DRI for fiber may require changes in their eating habits.

Dietary Fiber Deficiencies

Research clearly indicates that low intake of dietary fiber (less than 20 grams per day) over the course of a lifetime is associated with development of numerous health problems including constipation, hemorrhoids, colon cancer:disease, obesity and elevated cholesterol levels etc.

Dietary Fiber Toxicities

Excessive (more than 50g) intake of fiber can also cause a fluid imbalance, leading to dehydration. Individuals who decide to suddenly double or triple their fiber intake are often advised to double or triple their water intake for this reason.

Good Vegetable Sources

Vegetables, Fruits, Nuts, Peas, Whole grains etc (All Vegetarian products)

Bad Sources

Egg, Milk, Meat, Fish etc (All non Vegetarian products)