Comparing Nutrients in 7 ounces Welsh OnionsVS Canned Carrots with Liquids and Salt

Macros Ratio

Protein Fat Carbs

Welsh Onions

20%

10%

70%

Canned Carrots with Liquids and Salt

86%

7 oz ▼

Macro Nutrients

Welsh Onionsvs Canned Carrots with Liquids and Salt

2.33%67.5kcal

Energy

1.57%45.6kcal

67.5 kcalvs45.6 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.82%0.79g

Fat

0.29%0.28g

0.79 gvs0.28 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.42%0.13g

Saturated Fat

0.16%0.05g

0.13 gvs0.05 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.99%0.016g

Omega 3

0.99%0.016g

0.016 gvs0.016 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.73%0.29g

Omega 6

0.65%0.11g

0.29 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.92%13g

Carbohydrate

8.2%10.7g

13 gvs10.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.97%4.33g

Sugars

6.73%4.9g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

4.33 gvs4.9 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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 is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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12.5%4.76g

Fiber

9.4%3.57g

4.76 gvs3.57 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.73%3.77g

Protein

2.06%1.15g

3.77 gvs1.15 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Welsh Onionsvs Canned Carrots with Liquids and Salt

Vitamin A

135%1216μg

RAE, retinol activity equivalents

NA μgvs1216 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.27%0.099mg

Vitamin B1

3.14%0.038mg

Thiamine

0.099 mgvs0.038 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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13.7%0.18mg

Vitamin B2

4.12%0.054mg

Riboflavin

0.18 mgvs0.054 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.96%0.79mg

Vitamin B3

5.22%0.84mg

Niacin, nicotinic acid, niacinamide

0.79 mgvs0.84 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.7%0.34mg

Vitamin B5

5.5%0.28mg

Pantothenic acid

0.34 mgvs0.28 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11%0.14mg

Vitamin B6

17%0.22mg

Pyridoxine

0.14 mgvs0.22 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.94%31.8μg

Vitamin B9

3.97%16μg

Folates and Folic Acid

31.8 μgvs16 μg

Recommended Dietary Allowance 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 is 2.4μg per day for Men 19-50 years .

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59.5%53.6mg

Vitamin C

4.4%3.97mg

Ascorbic acid

53.6 mgvs3.97 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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6.75%1mg

Vitamin E

9.66%1.45mg

Tocopherols and Tocotrienols

1 mgvs1.45 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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320%384μg

Vitamin K

16.2%19.4μg

Phytomenadione or phylloquinone

384 μgvs19.4 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Welsh Onionsvs Canned Carrots with Liquids and Salt

3.57%35.7mg

Calcium

6.15%61.5mg

35.7 mgvs61.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15.4%0.14mg

Copper

22.7%0.2mg

0.14 mgvs0.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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30.3%2.42mg

Iron

13%1.03mg

2.42 mgvs1.03 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%45.6mg

Magnesium

4.25%18mg

45.6 mgvs18 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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12%0.27mg

Manganese

39%0.89mg

0.27 mgvs0.89 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14%97mg

Phosphorus

5.67%39.7mg

97 mgvs39.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.4%421mg

Potassium

10%343mg

421 mgvs343 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.16%1.2μg

Selenium

1.44%0.79μg

1.2 μgvs0.79 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.25%33.7mg

Sodium

31.8%476mg

33.7 mgvs476 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.4%1.03mg

Zinc

5.23%0.58mg

1.03 mgvs0.58 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.85%180g

Water

5%185g

180 gvs185 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Raw Welsh Onions have 2.6 times more Vitamin B1, 3.3 times more Vitamin B2, 1.2 times more Vitamin B5, 2 times more Vitamin B9, 13.5 times more Vitamin C and 19.7 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.6 times more Vitamin B6 and 1.4 times more Vitamin E than Raw Welsh Onions.
Both Raw Welsh Onions and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 per 7 oz.
Both Raw Welsh Onions as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

Raw Welsh Onions have 2.3 times more Iron, 2.6 times more Magnesium, 2.5 times more Phosphorus, 1.2 times more Potassium, 1.5 times more Selenium and 1.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.7 times more Calcium, 1.5 times more Copper, 3.3 times more Manganese and 14.1 times more Sodium than Raw Welsh Onions.
Both Raw Welsh Onions and Canned Carrots Solids and Liquids with Salt have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Welsh Onions have 1.5 times more Energy, 1.2 times more Carbohydrate, 1.3 times more Fiber and 3.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
Both Raw Welsh Onions and Canned Carrots Solids and Liquids with Salt have similar amounts of Sugars per 7 oz.
Both Raw Welsh Onions as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Welsh OnionsVS Sweet OnionsCanned Carrots with Liquids and SaltVS Sweet OnionsWelsh OnionsVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 7 ounces Welsh OnionsVS Canned Carrots with Liquids and Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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