Comparing Nutrients in 1 pound Welsh Onions VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Welsh Onions	20%	10%	70%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Welsh Onions	Dried Butternuts	Recommended Dietary Allowance
Energy	5.3% 154kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	3.95% 0.67g	900% 153g	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	42% 54.7g	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	56% 21.3g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Welsh Onions	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	NA	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	195% 2.54mg	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	75% 299μg	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	16% 14.5mg	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	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 Butternuts	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	227% 2.04mg	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	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	1294% 29.8mg	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	289% 2023mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	129% 14mg	11mg per day for Men 19-50 years
Water	11% 411g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Welsh Onions VS Dried Butternuts per 1 lb

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

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

• 1 pound of Welsh Onions has 8.4 times more Vitamin C than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 7.7 times more Vitamin B1, 1.6 times more Vitamin B2, 2.6 times more Vitamin B3, 3.7 times more Vitamin B5, 7.8 times more Vitamin B6 and 4.1 times more Vitamin B9 than Raw Welsh Onions.
• Both Raw Welsh Onions as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Welsh Onions has 27.1 times more Water than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 2.9 times more Calcium, 6.4 times more Copper, 3.3 times more Iron, 10.3 times more Magnesium, 47.9 times more Manganese, 9.1 times more Phosphorus, 2 times more Potassium, 28.7 times more Selenium and 6 times more Zinc than Raw Welsh Onions.
• 1 pound of Welsh Onions lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Butternuts contains 18 times more Energy, 142.5 times more Fat, 19.5 times more Saturated Fat, 1089.8 times more Omega 3, 227.9 times more Omega 6, 1.9 times more Carbohydrate, 2 times more Fiber and 13.1 times more Protein than Raw Welsh Onions.
• 1 pound of Welsh Onions provide inadequate amounts of Energy, Omega 3 and Omega 6