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Comparing Nutrients in 7 ounces Welsh OnionsVS Dried Beechnuts

Macros Ratio

Protein Fat Carbs

Welsh Onions
20%
10%
70%
Dried Beechnuts
4%
74%
22%
7 oz ▼

Macro Nutrients

2.33%67.5kcal
Energy
39.4%1143kcal
67.5 kcalvs1143 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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0.82%0.79g
Fat
102%99g
0.79 gvs99 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.42%0.13g
Saturated Fat
35.5%11.3g
0.13 gvs11.3 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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0.99%0.016g
Omega 3
211%3.37g
0.016 gvs3.37 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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1.73%0.29g
Omega 6
215%36.5g
0.29 gvs36.5 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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9.92%13g
Carbohydrate
51%66.5g
13 gvs66.5 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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5.97%4.33g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.33 gvsNA g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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12.5%4.76g
Fiber
NA
4.76 gvsNA g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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6.73%3.77g
Protein
22%12.3g
3.77 gvs12.3 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
0%0μg
RAE, retinol activity equivalents
NA μgvs0 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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8.27%0.099mg
Vitamin B1
50.3%0.6mg
Thiamine
0.099 mgvs0.6 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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13.7%0.18mg
Vitamin B2
56.6%0.74mg
Riboflavin
0.18 mgvs0.74 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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4.96%0.79mg
Vitamin B3
11%1.74mg
Niacin, nicotinic acid, niacinamide
0.79 mgvs1.74 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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6.7%0.34mg
Vitamin B5
36.7%1.84mg
Pantothenic acid
0.34 mgvs1.84 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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11%0.14mg
Vitamin B6
104%1.36mg
Pyridoxine
0.14 mgvs1.36 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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7.94%31.8μg
Vitamin B9
56%224μg
Folates and Folic Acid
31.8 μgvs224 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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59.5%53.6mg
Vitamin C
34%30.8mg
Ascorbic acid
53.6 mgvs30.8 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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6.75%1mg
Vitamin E
NA
Tocopherols and Tocotrienols
1 mgvsNA mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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320%384μg
Vitamin K
NA
Phytomenadione or phylloquinone
384 μgvsNA μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

3.57%35.7mg
Calcium
0.2%2mg
35.7 mgvs2 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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15.4%0.14mg
Copper
148%1.33mg
0.14 mgvs1.33 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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30.3%2.42mg
Iron
61%4.9mg
2.42 mgvs4.9 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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11%45.6mg
Magnesium
0%0mg
45.6 mgvs0 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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12%0.27mg
Manganese
116%2.66mg
0.27 mgvs2.66 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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14%97mg
Phosphorus
0%0mg
97 mgvs0 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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12.4%421mg
Potassium
59.4%2018mg
421 mgvs2018 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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2.16%1.2μg
Selenium
NA
1.2 μgvsNA μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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2.25%33.7mg
Sodium
5.03%75.4mg
33.7 mgvs75.4 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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9.4%1.03mg
Zinc
6.5%0.71mg
1.03 mgvs0.71 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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4.85%180g
Water
0.35%13g
180 gvs13 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Welsh Onions VS Dried Beechnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Welsh Onions vs Dried Beechnuts:

Comparing minerals per 7 ounces for Welsh Onions vs Dried Beechnuts:

Comparison of macro-nutrients per 7 ounces:

Frequently Asked Questions about Welsh Onions VS Dried Beechnuts

What are the health benefits of Welsh Onions compared to Dried Beechnuts?

Welsh onions are a good source of vitamins A and C, as well as minerals like calcium and potassium. They also contain antioxidants and anti-inflammatory properties. Dried beech nuts, on the other hand, are high in healthy fats and protein, but may be higher in calories and saturated fats. Overall, Welsh onions are a lower calorie and nutrient-dense option compared to dried beech nuts.

Can I lose weight easier by eating more Welsh Onions or Dried Beechnuts?

Both Welsh onions and dried beechnuts can be part of a healthy diet, but for weight loss, it's important to focus on overall calorie intake and nutrient density. Welsh onions are low in calories and high in fiber, which can help with satiety and weight loss. Dried beechnuts, on the other hand, are higher in calories and fat, so they should be consumed in moderation. Ultimately, weight loss is achieved by creating a calorie deficit through a balanced diet and regular physical activity.

Should I eat more Welsh Onions or more Dried Beechnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Welsh onions are a good source of vitamins and minerals, but they are low in protein. Dried beech nuts, on the other hand, are higher in protein and healthy fats, making them a better choice for muscle growth. Incorporating a combination of protein-rich plant foods such as beans, lentils, nuts, seeds, and whole grains will support muscle development during training.

What is the environmental impact of producing Welsh Onions compared to Dried Beechnuts?

Welsh onions have a lower environmental impact compared to dried beechnuts. Welsh onions require less water, land, and resources to grow, making them a more sustainable option. Additionally, beechnuts may require processing and transportation, which can further contribute to their environmental footprint. Choosing Welsh onions over dried beechnuts can help reduce your carbon footprint and support environmental sustainability.




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