Comparing Nutrients in 1 pound Welsh Onions VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Welsh Onions	20%	10%	70%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Welsh Onions	Dried Beechnuts	Recommended Dietary Allowance
Energy	5.3% 154kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	81% 26g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	3.95% 0.67g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.7% 29.5g	117% 152g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	NA	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	28.6% 11g	NA	38g per day for Men 19-50 years
Protein	15.4% 8.6g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Welsh Onions	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	239% 3.1mg	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	18% 72.6μg	128% 513μg	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	136% 122mg	78% 70.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.4% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	731% 877μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Welsh Onions	Dried Beechnuts	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	338% 3.04mg	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	69% 5.53mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	264% 6.1mg	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	31.8% 222mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11% 411g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Welsh Onions VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Welsh Onions versus 1 lb of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Welsh Onions vs Dried Beechnuts:

• 1 pound of Welsh Onions has 1.7 times more Vitamin C than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 6.1 times more Vitamin B1, 4.1 times more Vitamin B2, 2.2 times more Vitamin B3, 5.5 times more Vitamin B5, 9.5 times more Vitamin B6 and 7.1 times more Vitamin B9 than Raw Welsh Onions.
• Both Raw Welsh Onions as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Welsh Onions vs Dried Beechnuts:

• 1 pound of Welsh Onions has more Magnesium, more Phosphorus, 1.4 times more Zinc and 13.7 times more Water than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 9.6 times more Copper, 2 times more Iron, 9.8 times more Manganese, 4.8 times more Potassium and 2.2 times more Sodium than Raw Welsh Onions.
• 1 pound of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Welsh Onions as well as Dried Beechnuts lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Beechnuts contains 16.9 times more Energy, 125 times more Fat, 85.4 times more Saturated Fat, 212.5 times more Omega 3, 124.3 times more Omega 6, 5.2 times more Carbohydrate and 3.3 times more Protein than Raw Welsh Onions.
• 1 pound of Welsh Onions provide inadequate amounts of Energy, Omega 3 and Omega 6