Comparing Nutrients in 1 pound Welsh OnionsVS Sweet Onions

Macros Ratio

Protein Fat Carbs

Welsh Onions

20%

10%

70%

Sweet Onions

89%

1 lb ▼

Macro Nutrients

Welsh Onionsvs Sweet Onions

5.3%154kcal

Energy

5%145kcal

154 kcalvs145 kcal

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

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1.87%1.8g

Fat

0.37%0.36g

1.8 gvs0.36 g

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

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0.95%0.3g

Saturated Fat

0.3 gvsNA g

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

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2.27%0.036g

Omega 3

0.036 gvsNA g

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

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3.95%0.67g

Omega 6

0.67 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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22.7%29.5g

Carbohydrate

26.3%34.2g

29.5 gvs34.2 g

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

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13.6%9.9g

Sugars

31.4%22.8g

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

9.9 gvs22.8 g

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

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Fructose

12.6%9.16g

≤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 gvs9.16 g

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

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Glucose

%10.3g

NA gvs10.3 g

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

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Sucrose

%3.27g

NA gvs3.27 g

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

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28.6%11g

Fiber

10.7%4.1g

11 gvs4.1 g

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

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15.4%8.6g

Protein

6.48%3.63g

8.6 gvs3.63 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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19%0.23mg

Vitamin B1

15.5%0.19mg

Thiamine

0.23 mgvs0.19 mg

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

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31.4%0.41mg

Vitamin B2

6.98%0.091mg

Riboflavin

0.41 mgvs0.091 mg

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

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11.3%1.8mg

Vitamin B3

3.77%0.6mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs0.6 mg

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

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15.3%0.77mg

Vitamin B5

8.9%0.44mg

Pantothenic acid

0.77 mgvs0.44 mg

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

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25%0.33mg

Vitamin B6

45.4%0.59mg

Pyridoxine

0.33 mgvs0.59 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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18%72.6μg

Vitamin B9

26%104μg

Folates and Folic Acid

72.6 μgvs104 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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136%122mg

Vitamin C

24%21.8mg

Ascorbic acid

122 mgvs21.8 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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15.4%2.3mg

Vitamin E

0.6%0.091mg

Tocopherols and Tocotrienols

2.3 mgvs0.091 mg

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

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731%877μg

Vitamin K

1.13%1.36μg

Phytomenadione or phylloquinone

877 μgvs1.36 μg

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

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Minerals

Welsh Onionsvs Sweet Onions

8.16%81.6mg

Calcium

9.07%91mg

81.6 mgvs91 mg

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

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35.3%0.32mg

Copper

28.2%0.25mg

0.32 mgvs0.25 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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69%5.53mg

Iron

14.7%1.18mg

5.53 mgvs1.18 mg

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

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25%104mg

Magnesium

9.7%41mg

104 mgvs41 mg

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

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27%0.62mg

Manganese

15%0.34mg

0.62 mgvs0.34 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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31.8%222mg

Phosphorus

17.5%122mg

222 mgvs122 mg

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

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28.3%962mg

Potassium

16%540mg

962 mgvs540 mg

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

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4.95%2.72μg

Selenium

4.12%2.27μg

2.72 μgvs2.27 μg

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

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5.14%77mg

Sodium

2.4%36.3mg

77 mgvs36.3 mg

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

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21.4%2.36mg

Zinc

5.36%0.59mg

2.36 mgvs0.59 mg

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

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11%411g

Water

11%414g

411 gvs414 g

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

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Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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 lb.
Both Raw Welsh Onions as well as Raw Sweet Onions have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

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

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Comparing Nutrients in 1 pound Welsh OnionsVS Sweet Onions

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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