My two cents:
I’m not particularly good at parawinging, but with my Ozone PR V2, I can achieve around 11–13 km/h (6–7 knots) upwind VMG, depending on the conditions.
I don’t really bother with light winds. Below 20 knots, I prefer using my tow boogie for upwind/downwind runs, as it’s much more efficient. Not to mention I’m riding a 35L prone board rather than a 90L midlength.
A friend who’s better than me can push the same parawing a little further, reaching around 14 km/h VMG. Another friend, who’s a very skilled rider, can get up to 15 km/h with the Ozone Afterburner.
I prefer talking in km/h rather than knots because it makes the numbers easier to relate to actual distances. For example, with a 13 km/h VMG, one hour of upwind riding gives you 13 km of downwind to enjoy.
Another thing: I don’t think comparing upwind and downwind times tells you much, because it depends so heavily on how you like to downwind. I could easily spend 50% more time covering the exact same distance just by slowing down, carving more, waiting for bumps to catch up, or even pumping back upwind to catch another one.
As for foils, higher aspect ratios generally seem to perform better upwind, at least based on my own measurements. But when I want to race, I go SUP downwinding. Parawinging, for me, is all about carving bumps.
Most of the time, I ride a 9 AR foil (KT Nomad 830). Occasionally, I’ll go up to around 11 AR (Atlas 790) when I have a longer upwind leg, so I can enjoy the extra glide on the way back.
As a general rule, for downwind runs under 2 km, I stick with the Nomad. For longer runs, I tend to use the Atlas.
And as I’ve mentioned before, I’m not a fan of the Solus for parawinging. I absolutely love it for SUP downwinding, but for some reason, I just can’t get along with it when parawinging!