Comparing Nutrients in 7 ounces Welsh OnionsVS Carrots

Macros Ratio

Protein Fat Carbs

Welsh Onions

20%

10%

70%

Carrots

87%

7 oz ▼

Macro Nutrients

Welsh Onionsvs Carrots

2.33%67.5kcal

Energy

2.8%81.4kcal

67.5 kcalvs81.4 kcal

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

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0.82%0.79g

Fat

0.49%0.48g

0.79 gvs0.48 g

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

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0.42%0.13g

Saturated Fat

0.2%0.064g

0.13 gvs0.064 g

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

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0.99%0.016g

Omega 3

0.25%0.004g

0.016 gvs0.004 g

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

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1.73%0.29g

Omega 6

1.17%0.2g

0.29 gvs0.2 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

14.6%19g

13 gvs19 g

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

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5.97%4.33g

Sugars

13%9.4g

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

4.33 gvs9.4 g

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

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Fructose

1.5%1.1g

≤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 gvs1.1 g

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

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Glucose

%1.17g

NA gvs1.17 g

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

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Sucrose

%7.12g

NA gvs7.12 g

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

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12.5%4.76g

Fiber

14.6%5.56g

4.76 gvs5.56 g

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

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6.73%3.77g

Protein

3.3%1.85g

3.77 gvs1.85 g

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

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Vitamins

Welsh Onionsvs Carrots

Vitamin A

184%1657μg

RAE, retinol activity equivalents

NA μgvs1657 μg

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

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8.27%0.099mg

Vitamin B1

11%0.13mg

Thiamine

0.099 mgvs0.13 mg

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

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13.7%0.18mg

Vitamin B2

8.85%0.12mg

Riboflavin

0.18 mgvs0.12 mg

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

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4.96%0.79mg

Vitamin B3

12%1.95mg

Niacin, nicotinic acid, niacinamide

0.79 mgvs1.95 mg

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

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6.7%0.34mg

Vitamin B5

11%0.54mg

Pantothenic acid

0.34 mgvs0.54 mg

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

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11%0.14mg

Vitamin B6

21%0.27mg

Pyridoxine

0.14 mgvs0.27 mg

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

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Vitamin B7

14.7%4.4μg

Biotin

NA μgvs4.4 μg

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

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7.94%31.8μg

Vitamin B9

9.43%37.7μg

Folates and Folic Acid

31.8 μgvs37.7 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

13%11.7mg

Ascorbic acid

53.6 mgvs11.7 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

8.73%1.3mg

Tocopherols and Tocotrienols

1 mgvs1.3 mg

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

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320%384μg

Vitamin K

22%26μg

Phytomenadione or phylloquinone

384 μgvs26 μg

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

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Minerals

Welsh Onionsvs Carrots

3.57%35.7mg

Calcium

6.55%65.5mg

35.7 mgvs65.5 mg

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

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15.4%0.14mg

Copper

9.92%0.089mg

0.14 mgvs0.089 mg

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

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Fluoride

0.16%6.35μg

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

NA μgvs6.35 μg

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

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30.3%2.42mg

Iron

7.44%0.6mg

2.42 mgvs0.6 mg

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

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11%45.6mg

Magnesium

5.67%24mg

45.6 mgvs24 mg

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

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12%0.27mg

Manganese

12.3%0.28mg

0.27 mgvs0.28 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

9.92%69.5mg

97 mgvs69.5 mg

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

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12.4%421mg

Potassium

18.7%635mg

421 mgvs635 mg

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

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2.16%1.2μg

Selenium

0.36%0.2μg

1.2 μgvs0.2 μg

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

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2.25%33.7mg

Sodium

9.13%137mg

33.7 mgvs137 mg

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

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9.4%1.03mg

Zinc

4.33%0.48mg

1.03 mgvs0.48 mg

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

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4.85%180g

Water

4.74%175g

180 gvs175 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 Carrots:

Raw Welsh Onions have 1.6 times more Vitamin B2, 4.6 times more Vitamin C and 14.7 times more Vitamin K than Raw Carrots.
While Raw Carrots contain 1.3 times more Vitamin B1, 2.5 times more Vitamin B3, 1.6 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.3 times more Vitamin E than Raw Welsh Onions.
Both Raw Welsh Onions and Raw Carrots have similar amounts of Vitamin B9 per 7 oz.
Both Raw Welsh Onions as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Welsh Onions vs Carrots:

Raw Welsh Onions have 1.6 times more Copper, 4.1 times more Iron, 1.9 times more Magnesium, 1.4 times more Phosphorus, 6 times more Selenium and 2.2 times more Zinc than Raw Carrots.
While Raw Carrots contain 1.8 times more Calcium, 1.5 times more Potassium and 4.1 times more Sodium than Raw Welsh Onions.
Both Raw Welsh Onions and Raw Carrots have similar amounts of Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Welsh Onions have 2 times more Protein than Raw Carrots.
While Raw Carrots contain 1.5 times more Carbohydrate and 2.2 times more Sugars than Raw Welsh Onions.
Both Raw Welsh Onions and Raw Carrots have similar amounts of Energy and Fiber per 7 oz.
Both Raw Welsh Onions as well as Raw Carrots 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 OnionsCarrotsVS Sweet OnionsWelsh OnionsVS Boiled CarrotsCarrotsVS Boiled Carrots

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Comparing Nutrients in 7 ounces Welsh OnionsVS Carrots

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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