Comparing Nutrients in 7 ounces Welsh Onions VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Welsh Onions	20%	10%	70%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Welsh Onions	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.92% 13g	8.46% 11g	130g per day for Men 19-50 years
Sugars	5.97% 4.33g	6.8% 4.92g	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	12.5% 4.76g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Welsh Onions	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.34mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	17% 0.22mg	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	7.94% 31.8μg	4.47% 18μg	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	59.5% 53.6mg	5.95% 5.36mg	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	6.75% 1mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	320% 384μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Welsh Onions	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	23% 0.21mg	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	30.3% 2.42mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	39% 0.89mg	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	14% 97mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.85% 180g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Welsh Onions VS Canned Carrots with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Welsh Onions vs Canned Carrots with Salt:

• 7 ounces of Welsh Onions have 2.8 times more Vitamin B1, 3 times more Vitamin B2, 1.3 times more Vitamin B5, 1.8 times more Vitamin B9, 10 times more Vitamin C and 19.7 times more Vitamin K than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 1.4 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.5 times more Vitamin E than Raw Welsh Onions.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Welsh Onions as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Welsh Onions vs Canned Carrots with Salt:

• 7 ounces of Welsh Onions have 1.9 times more Iron, 2.9 times more Magnesium, 2 times more Phosphorus and 2 times more Zinc than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 1.4 times more Calcium, 1.5 times more Copper, 3.3 times more Manganese and 14.2 times more Sodium than Raw Welsh Onions.
• Both Welsh Onions and Canned Carrots with Salt contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Welsh Onions lack sufficient amounts of Calcium
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw Welsh Onions as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Welsh Onions have 1.6 times more Fiber and 3 times more Protein than Canned Carrots with Salt.
• Both Welsh Onions and Canned Carrots with Salt offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Raw Welsh Onions as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.