Comparing Nutrients in 1 kilogram Welsh OnionsVS Sweet Onions

Macros Ratio

Protein Fat Carbs

Welsh Onions

20%

10%

70%

Sweet Onions

89%

1 kg ▼

Macro Nutrients

Welsh Onionsvs Sweet Onions

11.7%340kcal

Energy

11%320kcal

340 kcalvs320 kcal

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

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4.12%4g

Fat

0.82%0.8g

4 gvs0.8 g

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

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2.1%0.67g

Saturated Fat

0.67 gvsNA g

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

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5%0.08g

Omega 3

0.08 gvsNA g

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

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8.7%1.48g

Omega 6

1.48 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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50%65g

Carbohydrate

58%75.5g

65 gvs75.5 g

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

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30%22g

Sugars

69.2%50.2g

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

22 gvs50.2 g

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

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Fructose

28%20g

≤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 gvs20 g

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

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Glucose

%22.6g

NA gvs22.6 g

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

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Sucrose

%7.2g

NA gvs7.2 g

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

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63%24g

Fiber

23.7%9g

24 gvs9 g

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

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34%19g

Protein

14.3%8g

19 gvs8 g

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

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Vitamins

Welsh Onionsvs Sweet Onions

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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41.7%0.5mg

Vitamin B1

34%0.41mg

Thiamine

0.5 mgvs0.41 mg

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

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69.2%0.9mg

Vitamin B2

15.4%0.2mg

Riboflavin

0.9 mgvs0.2 mg

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

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25%4mg

Vitamin B3

8.3%1.33mg

Niacin, nicotinic acid, niacinamide

4 mgvs1.33 mg

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

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33.8%1.7mg

Vitamin B5

19.6%0.98mg

Pantothenic acid

1.7 mgvs0.98 mg

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

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55.4%0.72mg

Vitamin B6

100%1.3mg

Pyridoxine

0.72 mgvs1.3 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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40%160μg

Vitamin B9

57.5%230μg

Folates and Folic Acid

160 μgvs230 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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300%270mg

Vitamin C

53.3%48mg

Ascorbic acid

270 mgvs48 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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34%5.1mg

Vitamin E

1.33%0.2mg

Tocopherols and Tocotrienols

5.1 mgvs0.2 mg

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

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1612%1934μg

Vitamin K

2.5%3μg

Phytomenadione or phylloquinone

1934 μgvs3 μg

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

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Minerals

Welsh Onionsvs Sweet Onions

18%180mg

Calcium

20%200mg

180 mgvs200 mg

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

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77.8%0.7mg

Copper

62.2%0.56mg

0.7 mgvs0.56 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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153%12mg

Iron

32.5%2.6mg

12 mgvs2.6 mg

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

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54.8%230mg

Magnesium

21.4%90mg

230 mgvs90 mg

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

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59.6%1.37mg

Manganese

33%0.76mg

1.37 mgvs0.76 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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70%490mg

Phosphorus

38.6%270mg

490 mgvs270 mg

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

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62.4%2120mg

Potassium

35%1190mg

2120 mgvs1190 mg

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

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11%6μg

Selenium

9.1%5μg

6 μgvs5 μg

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

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11.3%170mg

Sodium

5.33%80mg

170 mgvs80 mg

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

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47.3%5.2mg

Zinc

12%1.3mg

5.2 mgvs1.3 mg

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

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24.5%905g

Water

24.7%912g

905 gvs912 g

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

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Lets compare vitamin content per 1 kilogram of Welsh Onions vs Sweet Onions:

Raw Welsh Onions have 1.2 times more Vitamin B1, 4.5 times more Vitamin B2, 3 times more Vitamin B3, 1.7 times more Vitamin B5, 5.6 times more Vitamin C, 25.5 times more Vitamin E and 644.7 times more Vitamin K than Raw Sweet Onions.
While Raw Sweet Onions contain 1.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Welsh Onions.
Both Raw Welsh Onions as well as Raw Sweet Onions have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Welsh Onions vs Sweet Onions:

Raw Welsh Onions have 1.3 times more Copper, 4.7 times more Iron, 2.6 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 2.1 times more Sodium and 4 times more Zinc than Raw Sweet Onions.
Both Raw Welsh Onions and Raw Sweet Onions have similar amounts of Calcium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Welsh Onions have 2.7 times more Fiber and 2.4 times more Protein than Raw Sweet Onions.
While Raw Sweet Onions contain 2.3 times more Sugars than Raw Welsh Onions.
Both Raw Welsh Onions and Raw Sweet Onions have similar amounts of Energy and Carbohydrate per 1 kg.
Both Raw Welsh Onions as well as Raw Sweet Onions have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Welsh OnionsVS Frozen Par Fried Breaded Onion RingsSweet OnionsVS Frozen Par Fried Breaded Onion Rings

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Comparing Nutrients in 1 kilogram Welsh OnionsVS Sweet Onions

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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