Comparing Nutrients in 7 ounces Welsh Onions VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Welsh Onions	20%	10%	70%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Welsh Onions	Brazilnuts	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	5.97% 4.33g	6.38% 4.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	39% 15g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Welsh Onions	Brazilnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.34mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	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	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	320% 384μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Welsh Onions	Brazilnuts	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.85% 180g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Welsh Onions VS Brazilnuts per 7 oz

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

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

• 7 ounces of Welsh Onions have 2.6 times more Vitamin B2, 1.4 times more Vitamin B3, 38.6 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 12.3 times more Vitamin B1, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 11.1 times more Vitamin E than Raw Welsh Onions.
• Both Welsh Onions and Brazilnuts provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Raw Welsh Onions as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Welsh Onions vs Brazilnuts:

• 7 ounces of Welsh Onions have 26.5 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 8.9 times more Calcium, 24.9 times more Copper, 2 times more Iron, 16.3 times more Magnesium, 8.9 times more Manganese, 14.8 times more Phosphorus, 3.1 times more Potassium, 3195 times more Selenium and 7.8 times more Zinc than Raw Welsh Onions.
• 7 ounces of Welsh Onions lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 19.4 times more Energy, 167.8 times more Fat, 240.8 times more Saturated Fat, 4.5 times more Omega 3, 164.6 times more Omega 6, 1.8 times more Carbohydrate, 3.1 times more Fiber and 7.5 times more Protein than Raw Welsh Onions.
• Both Welsh Onions and Brazilnuts offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Welsh Onions provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Welsh Onions VS Brazilnuts

What are the health benefits of Welsh Onions compared to Brazilnuts?

Welsh onions are low in calories and a good source of vitamins A and C, as well as minerals like calcium and potassium. They also contain antioxidants that may help reduce inflammation and improve heart health. On the other hand, Brazil nuts are a great source of selenium, a mineral that supports immune function and thyroid health. However, they are high in calories and fat, so should be consumed in moderation. Both Welsh onions and Brazil nuts can be part of a healthy vegan diet, providing different nutrients and health benefits.

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

Both Welsh onions and Brazil nuts can be part of a healthy diet, but when it comes to weight loss, the key is creating a calorie deficit. In general, Welsh onions are low in calories and can be a great addition to meals for added flavor and nutrients. Brazil nuts, on the other hand, are higher in calories due to their fat content. While they are a good source of healthy fats and nutrients, they should be consumed in moderation, especially when trying to lose weight. Ultimately, weight loss is achieved by consuming fewer calories than your body needs, regardless of the specific foods you choose to eat.

Should I eat more Welsh Onions or more Brazilnuts 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. Brazil nuts, on the other hand, are a good source of protein and healthy fats. Including a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains in your diet will help support muscle growth and recovery.

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

Welsh onions have a lower environmental impact compared to Brazil nuts. Welsh onions require less water, land, and resources to grow, making them a more sustainable option. Brazil nuts, on the other hand, are typically harvested from the rainforest, which can lead to deforestation and habitat destruction. Choosing Welsh onions over Brazil nuts can help reduce your carbon footprint and support environmental conservation efforts.