Comparing Nutrients in 7 ounces Frozen Whole Onions VS Welsh Onions

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Onions	9%	1%	90%
Welsh Onions	20%	10%	70%

Macro Nutrients

	Frozen Whole Onions	Welsh Onions	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.8g	9.92% 13g	130g per day for Men 19-50 years
Sugars	10.4% 7.56g	5.97% 4.33g	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	8.88% 3.37g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.15% 1.77g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Onions	Welsh Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.17% 0.35mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.93% 0.2mg	6.7% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11% 0.14mg	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	10.4% 41.7μg	7.94% 31.8μg	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	17.6% 16mg	59.5% 53.6mg	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	0.26% 0.04mg	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	320% 384μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Onions	Welsh Onions	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	15.4% 0.14mg	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	11.4% 0.91mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	12% 0.27mg	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	6.52% 45.6mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.85% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Whole Onions VS Welsh Onions per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Whole Onions versus 7 oz of Welsh Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Whole Onions vs Welsh Onions:

• 7 ounces of Frozen Whole Onions have 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Welsh Onions.
• While 7 oz of Raw Welsh Onions contain 1.9 times more Vitamin B1, 3.8 times more Vitamin B2, 2.3 times more Vitamin B3, 1.7 times more Vitamin B5, 3.4 times more Vitamin C, 25.5 times more Vitamin E and 483.5 times more Vitamin K than Frozen Whole Onions, Unprepared.
• 7 ounces of Frozen Whole Onions have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Frozen Whole Onions, Unprepared as well as Raw Welsh Onions have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Whole Onions vs Welsh Onions:

• 7 ounces of Frozen Whole Onions have 2 times more Calcium than Welsh Onions.
• While 7 oz of Raw Welsh Onions contain 1.4 times more Copper, 2.7 times more Iron, 2.3 times more Magnesium, 2.1 times more Phosphorus, 1.5 times more Potassium and 4.3 times more Zinc than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions and Welsh Onions contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Frozen Whole Onions lack sufficient amounts of Zinc
• 7 ounces of Welsh Onions lack sufficient amounts of Calcium
• Both Frozen Whole Onions, Unprepared as well as Raw Welsh Onions lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Whole Onions have 1.3 times more Carbohydrate and 1.7 times more Sugars than Welsh Onions.
• While 7 oz of Raw Welsh Onions contain 1.4 times more Fiber and 2.1 times more Protein than Frozen Whole Onions, Unprepared.
• 7 ounces of Frozen Whole Onions provide inadequate amounts of Protein
• Both Frozen Whole Onions, Unprepared as well as Raw Welsh Onions provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Whole Onions VS Welsh Onions

What are the health benefits of Frozen Whole Onions compared to Welsh Onions?

Frozen whole onions and Welsh onions both offer health benefits, but they differ in their nutritional profiles. Frozen whole onions are a good source of antioxidants, vitamin C, and fiber, which can help support a healthy immune system and digestion. On the other hand, Welsh onions are rich in vitamins A, C, and K, as well as minerals like calcium and potassium, which can contribute to overall health and well-being. Both options can be included in a balanced vegan diet to provide a variety of nutrients.

Can I lose weight easier by eating more Frozen Whole Onions or Welsh Onions?

Both Frozen Whole Onions and Welsh Onions can be part of a healthy diet for weight loss due to their low calorie and high fiber content. However, the key to weight loss is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. It's important to focus on overall dietary patterns, portion sizes, and incorporating a variety of nutrient-dense foods, not just one specific type of vegetable.

Should I eat more Frozen Whole Onions or more Welsh Onions to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant foods. Frozen whole onions and Welsh onions are not particularly high in protein. Instead, consider incorporating sources of plant-based protein such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet to support muscle growth and recovery.

What is the environmental impact of producing Frozen Whole Onions compared to Welsh Onions?

Frozen whole onions have a higher environmental impact compared to Welsh onions due to the energy and resources required for processing, packaging, and transportation. Welsh onions, being fresh and locally grown, have a lower carbon footprint and are generally more sustainable options.