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Comparing Nutrients in 100 calories Welsh OnionsVS Sweet Onions

Weight per 100 calories

Welsh Onions
294g
Sweet Onions
313g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Welsh Onions or Sweet Onions?

Macros Ratio

Protein Fat Carbs

Welsh Onions
20%
10%
70%
Sweet Onions
9%
2%
89%
100 kcal ▼

Macro Nutrients

Welsh Onionsvs Sweet Onions
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.2%1.18g
Fat
0.26%0.25g
1.18 gvs0.25 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.62%0.2g
Saturated Fat
NA
0.2 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.47%0.024g
Omega 3
NA
0.024 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.56%0.44g
Omega 6
NA
0.44 gvsNA 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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14.7%19g
Carbohydrate
18%23.6g
19 gvs23.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.84%6.4g
Sugars
21.6%15.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.4 gvs15.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
8.7%6.3g
≤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 gvs6.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%7.06g
NA gvs7.06 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.25g
NA gvs2.25 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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18.6%7.06g
Fiber
7.4%2.8g
7.06 gvs2.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.98%5.6g
Protein
4.46%2.5g
5.6 gvs2.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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

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12.3%0.15mg
Vitamin B1
10.7%0.13mg
Thiamine
0.15 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20.4%0.26mg
Vitamin B2
4.8%0.063mg
Riboflavin
0.26 mgvs0.063 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.35%1.18mg
Vitamin B3
2.6%0.42mg
Niacin, nicotinic acid, niacinamide
1.18 mgvs0.42 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.94%0.5mg
Vitamin B5
6.13%0.31mg
Pantothenic acid
0.5 mgvs0.31 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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16.3%0.21mg
Vitamin B6
31.3%0.41mg
Pyridoxine
0.21 mgvs0.41 mg
Recommended Dietary Allowance 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 is 30μg per day for Men 19-50 years .

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11.8%47μg
Vitamin B9
18%72μg
Folates and Folic Acid
47 μgvs72 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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

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88.2%79.4mg
Vitamin C
16.7%15mg
Ascorbic acid
79.4 mgvs15 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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10%1.5mg
Vitamin E
0.42%0.063mg
Tocopherols and Tocotrienols
1.5 mgvs0.063 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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474%569μg
Vitamin K
0.78%0.94μg
Phytomenadione or phylloquinone
569 μgvs0.94 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Welsh Onionsvs Sweet Onions
5.3%53mg
Calcium
6.25%62.5mg
53 mgvs62.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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23%0.21mg
Copper
19.4%0.18mg
0.21 mgvs0.18 mg
Recommended Dietary Allowance 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 is 4000μg per day for Men 19-50 years .

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45%3.6mg
Iron
10%0.81mg
3.6 mgvs0.81 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16%67.6mg
Magnesium
6.7%28mg
67.6 mgvs28 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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17.5%0.4mg
Manganese
10.3%0.24mg
0.4 mgvs0.24 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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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20.6%144mg
Phosphorus
12%84.4mg
144 mgvs84.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.3%624mg
Potassium
11%372mg
624 mgvs372 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.2%1.76μg
Selenium
2.84%1.56μg
1.76 μgvs1.56 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.33%50mg
Sodium
1.67%25mg
50 mgvs25 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14%1.53mg
Zinc
3.7%0.41mg
1.53 mgvs0.41 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.2%266g
Water
7.7%285g
266 gvs285 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Welsh Onions vs Sweet Onions:
Comparing minerals per 100 calories for Welsh Onions vs Sweet Onions:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Welsh OnionsVS Frozen Par Fried Breaded Onion RingsSweet OnionsVS Frozen Par Fried Breaded Onion Rings
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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