Comparing Nutrients in 7 ounces Welsh Onions VS Frozen Whole Onions

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Welsh Onions	Frozen Whole Onions	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	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	2.17% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.34mg	3.93% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	14% 0.18mg	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	10.4% 41.7μg	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	17.6% 16mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	320% 384μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

• 7 ounces of Welsh Onions have 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.
• While 7 oz of Frozen Whole Onions, Unprepared contain 2 times more Calcium than Raw Welsh Onions.
• Both Welsh Onions and Frozen Whole Onions contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Welsh Onions lack sufficient amounts of Calcium
• 7 ounces of Frozen Whole Onions lack sufficient amounts of Zinc
• Both Raw Welsh Onions as well as Frozen Whole Onions, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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